What Is Fennel—and How Do You Cook With It?
Learn all about this flavorful veggie.
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Fennel is currently in season and it’s a fantastic way to add brightness to cold weather dishes. High in nutrients, often low in price, and big in flavor, texture, and color, fennel is a valuable vegetable to keep in your produce drawer.
When buying fennel, pick a piece that will be both full of flavor and pleasant in texture. You’re looking for “long whole stalks that are nice and green, with vibrant and crispy fronds,” suggests Christopher Ojales, Chef de Cuisine at Ardor in West Hollywood. “The actual head of the fennel should be crisp as well, not soft or squishy, and a nice white color with few blemishes.”
Once you bring your fennel home, store it in an airtight food storage container lined with paper towels to absorb any excess moisture. Don’t know what to do with fennel after that? Read on. And know that the veggie can be useful in a plethora of recipes.
“Fennel is very versatile,” Ojales says. “It has great, crisp textures when used raw, does well with slow cooking like braising and confiting, and is also very aromatic. And the fronds can be used for garnish.” Fancy!
Related: 9 Healthiest Vegetables to Eat, According to RDs
What Is Fennel?
Fennel is a flowering plant in the carrot family. Fennel consists of the bulb, the stalks, and the fronds, all of which have their own texture and flavor. Fennel grows above ground, and is layered, like celery.
Sometimes called anise, fennel has a slightly sweet, almost licorice flavor that can be used as an aromatic in many recipes. Originally from the Mediterranean, the vegetable can now be found growing nearly all over the world and is used in many cuisines. Shelf-stable fennel seeds are also often sold in the spice aisle of many supermarkets to quickly add an anise flavor to dishes.
Nutritional Benefits of Fennel
Fennel is a nutrient-rich vegetable to incorporate into your typical diet for plenty of benefits. Low in calories, fats, and carbohydrates, fennel can be a good source of fiber, potassium, and vitamin C. Fennel also contains magnesium, iron, and calcium.
Fennel also has many traditional medicinal benefits, including helping with digestion. Eating fennel can also be beneficial for endocrine, respiratory, and reproductive health.
Fennel can also be used to make fennel tea, which is an antioxidant with additional nutritional benefits.
Related: 10 Wholesome (and Easy) High-Fiber Meals
How to Cook With Fennel
Fennel can be nearly endless in its uses, from the bulb to the fronds. It can be shaved thin and used in salads, sautéed in olive oil or butter, cut into quarters and grilled, roasted along with proteins or more veggies, or even pickled. The bright green fronds can be used to garnish nearly anything.
Many recipes only call for fennel bulbs. Reserve the stalks to use in homemade broth, shave thinly to adorn salads, or take on a fermentation project and treat them like pickles or sauerkraut.
Fennel Recipes
Now that you know how healthy fennel is and how to cook with it, experiment with the veggie via the following fennel recipes.
Crispy Cod With Blistered Orange and Fennel
Citrus, fish, and fennel are a time honored trio, and for good reason. Each element of this recipe has a touch of sweetness and a hint of bitterness, for the ultimate balance that makes this easy-to-execute meal feel restaurant-worthy. Don’t forget to garnish with the fennel fronds!
Fennel, Leek, and Wild Mushroom Gratin
Victor Protasio
This vegetarian side dish can easily double as a weeknight dinner. It’s rich, wonderfully creamy, and packed with nutritious veggies.
Related: 25 Easy Party Side Dishes That Work For Any Occasion
Sheet Pan Pork With Fennel and Apples
Fennel is perfect for sheet pan dinners because it can be sliced at any thickness to match the other elements of the recipe, and will nicely caramelize on the sheet pan along with the rest of the meal. Fennel is also the culinary glue that can tie fruits, veggies, and meat together in any recipe, as it does with this pork tenderloin.
Sheet Pan Chicken Thighs With Fennel and Shallots
Crispy chicken skin and soft fennel make for the perfect bite. A squeeze of lemon and a toss of fresh baby arugula also adds some light freshness to this recipe that’s impressive enough for company, and simple enough for a satisfying and cozy dinner at home.
Shrimp and Corn Chowder With Fennel
Fennel is such a good soup ingredient! It’s super quick to roughly chop, and adds a load of flavor to a pot of chowder. The fennel will retain its texture for a snappy bite.
Salmon With Creamy Cucumber-Fennel Salad
This recipe has a Nordic vibe, thanks to its creamy side salad starring sliced fennel. Minimal cooking is necessary for this dish, which is complete on its own or can be served with dark rye bread to soak up all the dressing and juices.
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