Fennel

Fennel is a versatile vegetable that can be used in a variety of culinary applications. It is in season from late fall to early spring. Fennel is a staple in Mediterranean cuisines, particularly Italian, where it is used in everything from salads to pasta dishes. The bulb, stalks, and fronds can all be used in cooking, each offering a slightly different flavor and texture. Fennel has a unique anise-like flavor, which can add a refreshing and slightly sweet taste to dishes.

Fennel Synonyms

Foeniculum vulgare
sweet fennel
Florence fennel

Different Forms/Types of Fennel

Dried

Dried fennel stalks or fronds, used as a flavoring agent in soups, stews, and other dishes.

Ground

Fennel seeds that have been ground into a powder, used for seasoning in various recipes.

Fennel oil

An essential oil extracted from fennel seeds, used in cooking, aromatherapy, and natural remedies.

Fresh bulbs

Whole, unprocessed fennel bulbs, ideal for roasting or slicing into salads.

Fennel seeds

Dried seeds from the fennel plant, used as a spice in cooking or for medicinal purposes.

How to Choose Fennel

When purchasing fresh fennel, look for bulbs that are clean, firm, and solid without signs of splitting, bruising, or spotting. The stalks should be relatively straight and closely superimposed around the bulb, and the leaves should be fresh and bright in color. For fennel seeds, choose those that are greenish-brown in color and have a strong aroma. Avoid seeds that are gray or have a stale smell.

Cooking/Prep Tips for Fennel

Fennel is a versatile vegetable that can be used in a variety of dishes. The bulb, stalks, and fronds can all be used in cooking. The bulb is crisp and can be served raw in salads or cooked for a softer, milder flavor. The stalks are tougher and are often used in soups and stocks, while the fronds can be used as a garnish or in salads. When preparing fennel, remove the stalks and fronds from the bulb and slice off the base. You can then slice or dice the bulb as needed. Remember, fennel has a strong anise flavor that becomes milder when cooked. To reduce the intensity of the flavor, you can blanch the fennel before using it in your recipe.

Shelf Life of Fennel

Fresh fennel bulbs should be stored in the refrigerator crisper, where they will stay fresh for about a week. Individual stalks or fronds can be stored in a plastic bag in the refrigerator for a few days. Fennel seeds should be stored in a cool, dark place in an airtight container, where they will stay fresh for about six months. Ground fennel should also be stored in an airtight container in a cool, dark place, but will only stay fresh for about six weeks. Fennel oil should be stored in a dark, glass container in a cool, dark place and used within a year.

Recommended Brands for Fennel

fennel oil: Young Living

fennel seeds: McCormick

ground fennel: Simply Organic

fresh fennel bulbs: Melissa's

Cooking Techniques for Fennel

Braising: Braising fennel softens its texture and mellows its flavor. Cut the fennel bulb into wedges and simmer in a flavorful liquid, like broth or wine, until tender.

Grilling: Grilled fennel has a smoky flavor and a crisp-tender texture. Cut the fennel bulb into thick slices, brush with oil, and grill over medium heat until charred and tender.

Roasting: Roasting fennel brings out its natural sweetness and mellows its anise flavor. Cut the fennel bulb into wedges, toss with olive oil, salt, and pepper, and roast at 400°F (200°C) for 25-30 minutes until caramelized.

Popular Fennel Recipes

Fennel and Orange Salad
Braised Fennel with Parmesan
Grilled Fennel with Lemon and Parmesan

Fennel Nutritional Information (100g)

fat: 0.2 g
fiber: 3.1 g
sugar: 3.9 g
protein: 1.2 g
calories: 31 kcal
carbohydrates: 7.3 g

Flavor Combinations

Fennel pairs well with citrus, especially oranges and lemons, which can help balance its anise flavor. It also complements seafood, particularly fish and shellfish. Other good pairings include pork, chicken, and root vegetables. Herbs and spices that work well with fennel include dill, parsley, thyme, and coriander. For a Mediterranean flavor, pair fennel with olives, tomatoes, and feta cheese.

Allergen Information

While fennel allergies are rare, they can occur. Symptoms may include skin irritation, respiratory issues, or gastrointestinal distress. Those with a fennel allergy should also avoid fennel seeds and oil.