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Fennel Seeds

Fennel seeds are aromatic, anise-flavored spice often used in Mediterranean, Italian, and Indian cuisines. They are available year-round and are commonly used in both sweet and savory dishes, including breads, sausages, curries, and desserts. Fennel seeds can be used whole or ground to release their sweet, grassy flavor with hints of anise and licorice.
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Fennel Seeds Synonyms

  • Saunf
  • Sweet Cumin
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Different Forms/Types of Fennel Seeds

Ground

Fennel seeds that have been ground into a powder, convenient for adding a smooth, consistent flavor to dishes.

Toasted

Whole fennel seeds that have been lightly toasted to enhance their flavor, often used in spice mixes or as a finishing touch.

Whole seeds

Dried fennel seeds are the most common form, used as a spice in cooking for their anise-like flavor.

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How to Choose Fennel Seeds

When selecting fennel seeds, look for ones that are greenish or tan in color, as they tend to be fresher and more flavorful. Avoid seeds that appear dull or are overly brown, as this can indicate age and diminished flavor. The seeds should have a strong, sweet aroma when crushed slightly between your fingers.
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Cooking/Prep Tips for Fennel Seeds

Fennel seeds are prized for their anise-like flavor and are a versatile ingredient in many cuisines. For intermediate and expert home cooks, it's important to know that toasting fennel seeds can enhance their flavor, releasing essential oils and adding a warm, aromatic quality to dishes. Lightly crush the seeds with a mortar and pestle to release more flavor before adding them to recipes. Fennel seeds can be used whole or ground, depending on the texture and flavor intensity desired. When using them in slow-cooked dishes, add them early to allow their flavor to meld with other ingredients. In quick-cooked dishes or delicate sauces, consider adding them towards the end to preserve their distinct taste.
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Shelf Life of Fennel Seeds

Fennel seeds should be stored in an airtight container in a cool, dark place to maintain their flavor. They can last for up to six months when stored properly. Ground fennel loses its potency faster than whole seeds, so it's best used within a few months. Toasted fennel seeds should be used soon after preparation to enjoy their fullest flavor.
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Recommended Brands for Fennel Seeds

ground: Simply Organic

toasted: No specific brand recommendation; toasting can be done at home.

whole seeds: Frontier Co-op

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Cooking Techniques for Fennel Seeds

Grinding: For a more intense flavor, grind fennel seeds using a spice grinder or mortar and pestle. Ground fennel seeds are perfect for creating spice rubs or adding to batters and doughs.

Infusing: Fennel seeds can be infused into oils or broths to impart a subtle anise flavor. Add the seeds to a cold liquid and slowly heat to allow the flavors to infuse without burning the seeds.

Toasting: Dry-toast fennel seeds in a skillet over medium heat until they become fragrant and slightly darker in color. This process intensifies their flavor and is ideal before grinding the seeds or adding them to spice mixes.

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Fennel Seeds Nutritional Information (100g)

  • fat: 14.87 g
  • fiber: 39.8 g
  • sugar: N/A
  • protein: 15.8 g
  • calories: 345 kcal
  • carbohydrates: 52.29 g
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Flavor Combinations

Fennel seeds pair well with meats like pork and fish, offering a sweet, herby note that complements these proteins. They also work beautifully with citrus, particularly orange and lemon, which can enhance their natural sweetness. Vegetables like tomatoes, olives, and root vegetables are elevated by the addition of fennel seeds. In terms of spices, fennel seeds harmonize with coriander, cumin, and cinnamon. Dairy products like cream and cheese can balance their intensity, making them a great addition to creamy sauces and cheese-based dishes.
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Allergen Information

Fennel seeds are not a common allergen, but they may cause an allergic reaction in individuals with a specific sensitivity to celery or carrot family spices. Symptoms can include skin reactions, itching, or swelling. Those with a known allergy to such spices should exercise caution.