Fennel
Fennel is easily recognisable by its large white bulb, long green stalks, feathery leaves, and aromatic aniseed flavour. Although it is often underappreciated, there is so much you can do with this delicious and versatile vegetable!
Fennel is a member of the Apiaceae family and is therefore a relative of carrots, celery, parsley and dill. Athough the stalks and stems are often cut off for commercial sale and most recipes focus on the bulb, every part of fennel, including the seeds, is edible.
Fennel has a long and fascinating history. Did you know that the word ‘marathon’ in Greek translates to ‘place of fennel’? Fennel was prized as a food, medicine, and insect repellant its homeland of ancient Greece and Rome, used as a snake bite remedy in ancient China, and hung over doorways to drive away evil spirits in the Middle Ages.
High in fibre, potassium, folate and more, fennel boasts many health benefits. It is thought to be anti-inflamatory, a natural remedy for indigestion, and good for maintaining a healthy heart and skin.
For more information about fennel, check out these useful resources: https://www.loveandlemons.com/what-is-fennel/, and https://www.eatingwell.com/article/2058781/what-is-fennel-and-how-can-i-use-it/
Storage & Preparation
Fennel is best stored loosely wrapped in a damp tea towel or reused plastic bag in the veggie crisper of your fridge, which should keep it fresh up to 10-12 days. Make sure it’s not too crowded as it likes room to breath.
Fennel is a surprisingly versatile vegetable. The bulb can be shredded raw into a salad, sautéed or roasted as a side dish, or added to soups and sauces. The fronds can be added to pestos, salsas, stocks, curries, and vinaigrettes or used to garnish yogurt dips, eggs, salads, stir-fries, roast veggies, seared meats. The aniseed flavour of both the fronds and bulband scent mellow substantially when cooked.
See the recipes below for a bit of inspiration.
RECIPES
Appetizers
Roasted Fennel and Potato Soup
This roasted fennel and potato soup is so easy to make! Puree your soup until velvety smooth or leave a little chunky if you prefer.
https://simple-veganista.com/roasted-fennel-potato-soup/
Caramelized Fennel and Onion Dip
Oven caramelized onion, fennel, and garlic mixed with sour cream, chives, salt, and pepper for an easy French Onion type dip.
https://www.sarcasticcooking.com/2019/11/03/caramelized-fennel-and-onion-dip/
Fennel-Apple Salad with Walnuts
This bright and tangy salad with fennel, celery, apples and toasted walnuts, is all crunch and pairs well with a carb-heavy meal. You can make the dressing a day ahead and store it in the fridge, but don’t dress the salad until an hour before serving.
https://cooking.nytimes.com/recipes/1019023-fennel-apple-salad-with-walnuts
Mains
Chicken, Fennel and Tomato Ragout
This chunky ragout can be teamed with anything you like, couscous, pasta, rice or a nice jacket, or just a nice chunk of bread.
https://www.bbcgoodfood.com/recipes/chicken-fennel-tomato-ragout
Pasta with Sausage and Fennel Fronds
This simple pasta dish is a delicious way to use up your fennel fronds!
https://www.ericajulson.com/sausage-fennel-frond-pasta/
Pasta with Fennel, Kale and Lemon
This simple fennel pasta combines sautéed onion, fennel, lacinato kale, lots of garlic, some red pepper flakes, and is finished with a good squeeze of fresh lemon juice. It is an incredibly quick and easy dinner.
https://www.abeautifulplate.com/pasta-fennel-kale-and-lemon/
Sides
Shaved Fennel Salad
Simple and easy shaved fennel salad with olive oil, lemon juice, thyme, parsley, and Parmesan.
https://www.simplyrecipes.com/recipes/shaved_fennel_salad/
Roast Carrot and Fennel
This addictive fennel recipe is a fresh take on traditional wintertime vegetable dishes.
https://www.tasteofhome.com/recipes/roasted-carrots-fennel/
Italian Parmesan Baked Fennel
This is an easy side dish, made with fresh Italian parsley, Parmesan cheese and a little Olive oil. So good and good for you!
https://anitalianinmykitchen.com/baked-fennel/
Sauces
Fennel Frond Pesto
This recipe is a great way to use up your beautiful fresh fennel fronds. It’s super quick, easy to make and delicious! You can even portion out the extra pesto into ice cubes and freeze them in a container to add to future meals like sauces, soups, quick and easy pasta sauce or as a dip.
https://sustainableholly.com/fennel-frond-pesto/
