Watch and learn how to prepare fennel with this easy tutorial, including step-by-step photos and a short video.You can eat it raw, roasted, or cooked in salads, stews, soups, and pasta dishes.In fact, fennel is often used as the base for flavorful broths that chefs use to braise fish and meats.I’ve included tips for slicing and shaving this bulbous vegetable, as well as my favorite ways to cook with it.You can save the fronds to use as garnish for dishes, and the stalks can be used like celery in soups and stocks.Fennel fronds can also be added to dishes in the same manner as parsley, dill, or other herbs.If a dish calls for shaved, instead of sliced or diced, fennel, follow the above steps but with one variation.Keep each layer of the fennel bulb intact, instead of cutting it in half like you would when making a smaller dice.Rate/review using the stars on the recipe card or in the comments, and follow the Veg World on YouTube, Instagram, Facebook, and Pinterest.Cutting board Ingredients ▢ 1 bulb fennel Cook Mode Prevent your screen from going dark Instructions Slice off the stalks and fronds.Video Notes Fennel can be enjoyed raw, roasted, or cooked in soups or pasta dishes. .
What is Fennel—and What Can I Do With It?
From bulb to stalk to frond, here's how to grow, select, and cook with fennel, the sweet anise-flavored veggie that deserves a spot on your plate.Like celery, the entire fennel plant is edible and lends itself to a wide variety of cooking applications.Just one cup of fennel contains almost 20 percent of your recommended daily value of vitamin C. You'll also find plenty of iron, fiber, and potassium.Try planting fennel varieties such as Zefa Fino or Trieste—they resist the urge to flower, channeling their energy into the bulb instead.Look for small, heavy, white bulbs that are firm and free of cracks, browning, or moist areas.Wrapped in plastic, fennel keeps for just a few days in the vegetable bin of your refrigerator; the flavor fades as it dries out.All parts of the fennel plant—bulb, stalk, and the feathery fronds—are edible, and will add texture and flavor to salads, slaws, pastas, and more.Thinly sliced raw fennel bulb adds a sweet licorice flavor and crunchy texture to salads.To slice the bulb, stand it on the root end and cut vertically with a sharp knife of mandolin.Fennel stalks can take the place of celery in soups and stews, and can be used as a "bed" for roasted chicken and meats.Raw fennel bulb packs a crisp texture and distinctive licorice flavor—here, we showcase it alongside cucumbers and bell peppers in this crunchy-creamy salad, then top it with toasted panko breadcrumbs and fresh dill.This dish combines delicate, sweet crab meat with anise-y fennel, which play nicely together for a simple, light pasta, perfect for the warmer weather.Sliced fennel bulb becomes mellow and sweet once sautéed and braised in chopped, strained tomatoes.Serve as a side to sauteed or grilled shrimp, halibut, flounder, or any other mild white fish. .
How to Use Fennel Stalks and Fronds to Reduce Waste
You will be saving a great source of added flavor and can compost the spent stalks as you would other aromatics such as bay and tea and coffee grounds.In vegetable and fish stocks, fennel stalks bring great personality to the pot where they can be used as a compliment or replacement for other ingredients.Roughly chop them and add them to the simmering stock at the beginning of cooking to get all of the fennel flavor or near the end to impart just a hint to your pot.Throw a few fennel stalks in the steamer or boiling liquid for your next crab or shrimp fest to bring a seafood friendly flavor to your crustaceans.Boil fennel stalks in water for 10-15 minutes to create a perfumed poaching liquid for fish or chicken.Place the stalks under a piece of fish when grilling or roasting to impart subtle flavor during cooking.Make a compound butter that is an excellent topper for fish, grilled chicken, pasta hot out of the pot or steamed rice.Simply blend together a stick of room temperature butter with finely minced fennel fronds, a diced shallot or bit of red onion and a sprinkle of salt and pepper.This recipe uses all parts of the fennel plant — the bulb, stems and fronds — to create a delicious infusion.The alcohol in the infusion will open up flavor compounds that are not water soluble, amplifying the tomato taste. .
What is Fennel? (And How to Cook It)
It has a fresh, aromatic anise flavor, and it can be eaten raw, sautéed, roasted, or even added to soups and sauces.The base of its long stalks weave together to form a thick, crisp bulb that grows above ground.If I’m craving raw fennel, I almost always thinly shave the bulb on my mandoline, removing any tough core pieces.Dress it up with herbs, nuts, and shaved Parmesan cheese, toss it with greens and simple vinaigrette, or use it in one of these salad recipes:.The thin slices will melt and brown in the pan, taking on a delicious caramelized flavor.Toss them with olive oil, salt, and pepper, and roast at 400 degrees for 25-35 minutes, until the wedges are tender and caramelized around the edges.You could also remove the tough core pieces and toss the roasted fennel with pasta or add it to a hearty vegetarian lasagna.Finely mince the fronds to use as an aromatic garnish for salads, soups, pasta, and more, or save the fennel stalks and leaves to use in homemade vegetable broth. .
10 Science-Based Benefits of Fennel and Fennel Seeds
Aside from its many culinary uses, fennel and its seeds offer a wide array of health benefits and may provide antioxidant, anti-inflammatory, and antibacterial effects.Vitamin C also acts as a potent antioxidant in your body, protecting against cellular damage caused by unstable molecules called free radicals ( 3 ).Both the bulb and seeds contain the mineral manganese, which is important for enzyme activation, metabolism, cellular protection, bone development, blood sugar regulation, and wound healing ( 4 ).Finally, the plant compound limonene helps combat free radicals and has been shown to protect rat cells from damage caused by certain chronic diseases ( 9 , 10 ).Summary All parts of the fennel plant are rich in powerful antioxidants like chlorogenic acid, limonene, and quercetin — all of which may benefit health.That said, another study in 47 women found that those who supplemented with 300 mg of fennel extract daily for 12 weeks gained a small amount of weight, compared to a placebo group.For example, including rich sources of potassium in your diet may help reduce high blood pressure, a risk factor for heart disease ( 15 ).May have cancer-fighting properties The wide array of powerful plant compounds in fennel may help protect against chronic diseases, including certain cancers.Negative side effects, such as poor weight gain and difficulty feeding, have also been reported in infants whose mothers drank lactation teas containing fennel ( 21 , 22 , 23 ).Studies show that fennel extract inhibits the growth of potentially harmful bacteria and yeasts, such as Escherichia coli, Staphylococcus aureus, and Candida albicans ( 24 ).A review of 10 studies noted that fennel may improve sexual function and satisfaction in menopausal women, as well as relieve hot flashes, vaginal itching, dryness, pain during sex, and sleep disturbances ( 27 ).It’s important to note that many of these studies used concentrated doses of the plant, and it’s unlikely that eating small amounts of fennel or its seeds would offer the same benefits.A study that evaluated the teratogenicity of fennel essential oil showed that high doses may have toxic effects on fetal cells ( 28 ).Although eating fennel and its seeds is likely safe, pregnant women should avoid taking supplements or ingesting the essential oil of this plant.Summary Although eating fennel and its seeds is likely safe, consuming higher doses in supplement form may react with certain medications and is unsafe for pregnant women. .
FENNEL: Overview, Uses, Side Effects, Precautions, Interactions
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What Is Fennel? Nutrition, Benefits, How to Cook With It, More
(15) More research is needed on this end to determine how effective fennel can be in warding off harmful microbes, such as bacteria and fungi.Not to mention, ingesting essential oils is a controversial practice that most healthcare providers wouldn’t recommend.Some alternative practitioners suggest that fennel may be used instead as a complement to a healthy lifestyle, along with taking supportive herbs such as green coffee bean.(11) It’s important to talk to your doctor about any herbs or essential oils you plan on using, as these may cause adverse reactions in some people and in those on certain medications. .