According to Greek legend, Prometheus stole fire from the gods and delivered it to human beings in a hollow stalk of fennel. Medieval monks cultivated the plant for its medicinal properties. Today, this storied vegetable brings great flavor and nutrition to your table.
Food Basics
Fennel is native to the Mediterranean and southwest Asia and is related to carrots, coriander, dill and parsley. Fennel seeds, known for their licorice-like flavor, are used as a spice. Florence fennel, or finocchio — with its white or pale-green bulbous base, light green stalks, and feathery foliage — is eaten as a vegetable and herb. Commonly mislabeled “anise” or “sweet anise” because of its aroma, Florence fennel has a more delicate flavor than anise, which becomes even lighter when cooked.
The entire plant is edible. The bulb, stalks and leaves are eaten as vegetables; the foliage, which tastes citrusy, can be used as a fragrant garnish. When purchasing, look for crisp bulbs, firm stalks and colorful greenery. If there are flowering buds on the fronds, the vegetable is past maturity.
Nutritional Know-How
Long cultivated as a medicinal plant for its digestive properties, fennel gets its flavor from anethole, a phytonutrient compound that has been shown in studies to reduce inflammation and prevent cancer. Fennel also delivers a strong antioxidant punch, thanks to a combination of other phytonutrients, including kaempferol glycosides and the flavonoids rutin and quercetin. Fennel is an excellent source of vitamin C, which supports the immune system, and a variety of minerals. It’s also high in fiber, which enhances colon health.
Eat Up!
- The fennel bulb can be used raw and julienned in salads, or sliced and included on a vegetable hors d’oeuvre tray.
- Roasted fennel makes a great side dish for roasted chicken, fish, lamb or pork, or in soups and stews. To roast, preheat oven to 450 degrees F. Place 1/4-inch sliced fennel on baking sheet and lightly coat with olive oil. Roast for 15 minutes, stir and continue roasting another 15 minutes until lightly browned and softened.
- Fennel stems can be finely chopped and used in soups, stocks and stews.
- Chop fennel fronds and use as a fresh herb in salads, marinades and dips.
- To add a subtle flavor to grilled items, mix olive oil, chopped fresh fennel fronds, and salt and pepper, then
coat grilled meat, tofu, tempeh or vegetables with the mixture using additional fennel fronds as a brush.
Kitchen Tricks
- To prepare fennel, cut off stems at the crown of the bulb. Slice off the base of the fennel bulb about 1/4-inch from bottom. Cut the fennel in half and rinse well. Remove the hard core in the center of the bulb before continuing to slice.
- Store fresh fennel in the refrigerator crisper, where it should keep for about four days. Fronds should be gently wrapped in a paper towel and stored in a resealable bag, also in the vegetable crisper.
- Dried fennel seeds should be stored in an airtight container in a cool, dry location, where they will keep for about six months. Storing fennel seeds in the refrigerator will help to keep them fresh longer.
Orange Fennel Salad
Makes six servings
- 2 cups orange sections (about four medium oranges)
- 2 cups sliced fennel bulbs (about one large bulb)
- 1 tbs. chopped fresh parsley
- 1/4 cup orange juice
- 1/4 cup lemon juice
- 1 tbs. extra-virgin olive oil
- 2 tbs. rice wine vinegar
Directions
- Combine all the ingredients in a mixing bowl and chill for 1/2 hour.
Per serving: Calories 60; protein 19 g; total fat 2.5 g; saturated fat 0 g; carbohydrates 10 g; dietary fiber 2 g; cholesterol 0 mg; sodium 15 mg
Creamy Fennel Soup
Makes 8 cups
- 1/4 tsp. olive oil
- 1 cup diced onion
- 1/2 cup diced celery
- 1 tsp. minced fresh garlic
- 4 cups sliced fennel bulbs and chopped fennel stems (about two medium bulbs)
- 2 cups diced Yukon Gold potatoes
- 2 tsp. dried thyme
- 1 bay leaf
- 1/4 tsp. sea salt
- 1/2 tsp. freshly ground black pepper
- 1/4 tsp. nutmeg
- 2 quarts vegetable stock
Directions
- Heat a large stockpot over high heat and then add olive oil.
- Stir in the onions, celery, garlic and fennel. Sauté until the onions are translucent, about three to five minutes.
- Stir in the potatoes, spices and vegetable stock. Bring to a boil; reduce heat and simmer until potatoes and fennel are tender.
- Transfer to blender or food processor, blend until smooth, and season with salt, pepper and nutmeg.
Per serving (1 cup): Calories 70; Protein 2 g; Total Fat 0 g; Saturated Fat 0 g; Carbohydrates 17 g; Dietary Fiber 3 g; Cholesterol 0 mg; Sodium 430 mg
Tomato Fennel Broth
This light broth is great with roasted fennel and salmon. Or, lightly simmer extra-firm tofu in this broth for about 30 minutes, remove tofu from sauce, sauté to lightly brown and drizzle with sauce to finish.
Makes 4 cups
- 1/4 tsp. extra-virgin olive oil
- 1/4 cup chopped onion
- 1 cup chopped fennel
- 1/4 cup chopped leeks
- 1 tbs. garlic, minced
- 1/2 tsp. saffron threads
- 1 tbs. Pernod
- 1/2 cup white wine
- 2 cups tomato juice
- 1/4 tsp. sea salt
- 1/8 tsp. freshly ground black pepper
Directions
- Heat a medium saucepot over medium heat and add olive oil. Add the onion, celery, leeks, garlic and saffron.
- Cook until the onions have just softened.
- Add the Pernod and ignite to burn off the alcohol.
- Add the white wine and reduce until the pan is almost dry, about three minutes.
- Add in the tomato juice and bring to a boil. Simmer for about 15 minutes.
- Place mixture in a blender and blend until smooth.
- Season with salt and pepper.
Per serving:
Calories 70; protein 2 g; total fat 0 g; saturated fat 0 g; carbohydrates 9 g; dietary fiber 2 g; cholesterol 0 mg; sodium 590 mg
Recipes presented by Conscious Cuisine.
This article has been updated. It originally appeared online on November 1, 2009.
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