Fennel: Discover the Benefits and Flavor

Author: Joost Nusselder, author of The Essential Japanese meal planner cookbook Updated October 25, 2022

What is fennel?

Fennel (Foeniculum vulgare) is a vegetable that looks like a bulb and has a sweet, licorice-like flavor. It’s used in a variety of dishes, both savory and sweet. It’s also a medicinal herb.

Let’s look at everything you need to know about this amazing plant.

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Everything You Need to Know About Fennel

Fennel is a highly aromatic and flavorful herb that belongs to the carrot family. It is a perennial plant that is widely cultivated for its bulb, stalks, and leaves, which are used as a vegetable. Fennel is known for its sweet and slightly licorice-like flavor, which is why it is often referred to as the “anise” or “sweet anise” plant. The scientific name for fennel is foeniculum vulgare, and it is a member of the Apiaceae family.

What Parts of the Fennel Plant are Eaten?

The entire fennel plant is edible, including the bulb, stalks, leaves, and seeds. The bulb is the main edible part of the plant and is often sliced thinly and added to dishes both raw and cooked. The stalks and leaves can be finely chopped and used as an herb to add flavor to dishes. The seeds are often used in cooking and can be found in both fresh and dry form.

How is Fennel Used in Cooking?

Fennel is a versatile ingredient that can be used in a wide variety of dishes. Some common ways to use fennel in cooking include:

• Sliced thinly and added to salads or sandwiches
• Roasted with other vegetables for a flavorful side dish
• Chopped and added to soups or stews for added flavor
• Used as an herb to flavor meat or fish dishes
• Steamed or sautéed and served as a simple side dish

Overall, fennel is an easy-to-use vegetable that adds a unique and delicious flavor to a variety of dishes. Whether you’re a new or experienced cook, fennel is a great ingredient to add to your repertoire.

Getting Your Hands Dirty: Cultivating Fennel

Fennel plants come in different varieties, each with its own unique characteristics. Here are some of the most commonly found types of fennel:

• Florence Fennel: This type of fennel is grown for its bulb, which is a staple in traditional Italian cuisine. It takes approximately 90 days to mature and is generally available in the late summer.
• Wild Fennel: This type of fennel is commonly found in the Mediterranean region and is known for its aromatic foliage and sweet, smoky flavor. It is a perennial plant that can grow up to 6 feet in height and blooms with yellow flowers in the summer.
• Bronze Fennel: This variety of fennel is grown for its ornamental value, with its bronze-colored foliage and flattened blossoms resembling those of the apiaceae family. It is a perennial plant that is particularly attractive to butterflies and other pollinators.

Growing Fennel

Fennel is a hardy plant that can be grown in most garden zones. Here are some tips on how to grow fennel:

• Fennel is a tap-rooted plant, so it is best to start it from seed rather than transplanting it.
• Fennel seeds can be readily found in packets at your local market or bought online.
• Fennel seeds should be planted in a sunny location with well-draining soil.
• Fennel plants should be spaced approximately 12-18 inches apart to allow for proper branching and feathered foliage.
• Fennel is a biennial plant, meaning it takes two years to complete its life cycle. However, it is generally grown as an annual.
• Fennel plants usually take 90-100 days to mature, but some varieties perform better in shorter or longer days.
• Fennel plants require regular watering, particularly during the hot summer months.
• Fennel plants can grow up to 6 feet in height, so it is important to provide support to prevent them from falling over.
• Fennel plants will bloom with yellow flowers in the summer, which are essential for attracting pollinators to your garden.

Fennel Harvesting

Knowing when to pick your fennel is essential to ensure the best quality and flavor. Here are some tips on how to harvest fennel:

• Fennel bulbs should be harvested when they are approximately 3-4 inches in diameter and have a nice round shape.
• Fennel foliage can be harvested at any time and is best used fresh.
• Fennel seeds should be harvested when they turn brown and start to drop from the plant.
• Fennel bulbs can be stored in the refrigerator for up to a week, while fennel seeds can be stored in an airtight container for up to a year.

Fennel in Food

Fennel is a versatile herb that can be used in a variety of dishes. Here are some ways to use fennel in your cooking:

• Fennel bulbs can be finely sliced and used raw in salads or roasted with other vegetables.
• Fennel foliage can be used to flavor soups, stews, and sauces.
• Fennel seeds can be used to add a sweet, anise-like flavor to bread, pastries, and other baked goods.
• Fennel is a common ingredient in Italian and Mediterranean cuisine, but it can also be found in modern dishes from around the world.

Growing fennel is a great way to add a touch of the familiar to your garden while also offering a true taste of the food world. So, pick your favorite type of fennel, get your hands dirty, and learn to grow this essential herb.

What’s the Flavor of Fennel?

Fennel has a flavor that is similar to celery, onions, and anise. However, it’s not exactly the same as any of these ingredients. Fennel has a delicate, crunchy texture that softens when cooked. The flavor is enhanced when sweetened or cooked in soups and stews.

Ways to Enjoy Fennel

Fennel is a versatile ingredient that can be enjoyed in numerous ways. Here are some popular ways to eat fennel:

• Raw: Thinly slice the bulb and add it to salads or use it as a crunchy snack.
• Sauteed: Cut the bulb into chunks and saute it with other vegetables.
• Roasted: Roast the bulb with potatoes or other vegetables for a great side dish.
• In soup: Add diced fennel to soups and stews to bring a unique flavor.
• In Indian cuisine: Fennel seeds are a common ingredient in Indian cooking and are used to add flavor to curries and other dishes.

Mastering the Art of Cutting Fennel Bulb

Before we start discussing how to cut fennel bulb, let’s talk about how to choose the right one. When buying fennel, look for a bulb that is firm, heavy, and has no cracks or dark spots. The size of the bulb doesn’t matter, but make sure it’s not too big or too small for your desired recipe.

Cleaning and Preparing the Fennel Bulb

Once you have the perfect fennel bulb, it’s time to clean and prepare it. Here are the steps to follow:

• Remove the stalks and fronds from the bulb. You can save the fronds to use as a garnish or in dishes later.
• Cut off the tough root end of the bulb.
• If the outer layer of the bulb is dark or discolored, peel it away with a knife or vegetable peeler.
• Rinse the bulb under cool running water and dry it with a clean towel.

The Actual Cutting Method

Now that your fennel bulb is clean and ready to go, it’s time to start cutting. Follow these steps to slice your fennel bulb:

• Place the fennel bulb on a cutting board and slice it in half lengthwise.
• Remove the tough core by cutting a V-shaped notch around it.
• Thinly slice the fennel bulb crosswise to your desired thickness. A sharp knife is essential for this step.
• If you want to chop the fennel bulb, stack the sliced pieces and cut them into small pieces.

Tips and Tricks

Here are some additional tips and tricks to help you master the art of cutting fennel bulb:

• If you’re not sure how thinly to slice the fennel bulb, aim for about 1/8 inch thick.
• Don’t worry if the sliced fennel bulb turns a little black or brown. This is normal and won’t affect the taste or quality of the dish.
• If you’re having trouble slicing the fennel bulb thinly, try using a mandoline or a food processor with a slicing attachment.
• If you love the taste of fennel, don’t throw away the stalks and fronds. They can be used to make a delicious fennel broth or added to other dishes for extra flavor.
• When using fennel bulb in a dish, make sure to pair it with ingredients that complement its sweet, anise-like flavor. Fennel bulb is great in salads, soups, stews, and roasted dishes.
• If you’re looking for recipe ideas that use fennel bulb, check out online reviews or recipe websites for inspiration.

Remember, cutting fennel bulb is easy once you know the steps. With a little practice, you’ll be a fennel-cutting pro in no time!

Get Creative in the Kitchen: How to Cook Fennel

• Start by washing the fennel bulb and stalks under cold water.
• Cut off the stalks and fronds, but save them for later use as a garnish or in salads.
• Slice off the bottom of the bulb and remove any tough or discolored outer layers.
• If the bulb is larger, cut it in half vertically and remove the core.

Popular Cooking Methods for Fennel

• Roasting: Toss sliced fennel with olive oil, lemon, and your favorite herbs and roast in a preheated oven at 400°F for 20-25 minutes until caramelized and tender.
• Grilling: Brush fennel wedges with olive oil and grill on a medium-hot griddle or grill pan for 3-4 minutes per side until charred and tender.
• Baking: Add sliced fennel to your favorite pasta or casserole recipe for a delicious and unique twist.
• Raw: Thinly sliced fennel adds a fresh and crunchy element to salads and slaws.

Adding Flavor to Fennel

• Marinate sliced fennel in lemon juice, olive oil, and your favorite herbs for a quick and easy side dish.
• Try adding fennel to soups and stews for a unique flavor and texture.
• Spread fennel pieces on a baking sheet and sprinkle with smoked paprika for a smoky twist.

Storing Fennel: Keeping Your Fennel Fresh for Later Use

There are different methods for storing fennel, depending on how long you want to keep it fresh and how you plan to use it later. Here are some options to consider:

• Refrigerator: Fennel can be stored in the refrigerator for up to five days. To store it in the fridge, wrap the bulb in a damp paper towel and place it in a plastic or glass container with a lid. Alternatively, you can place the bulb in a plastic bag with a few drops of water and seal it tightly.
• Freezer: Fennel can be frozen for later use. To freeze it, cut the bulb into desired pieces and blanch them in boiling water for two minutes. Then, transfer the pieces to an ice bath to stop the cooking process. Once cooled, drain the pieces and place them in a freezer-safe container or bag. Fennel can be stored in the freezer for up to six months.

Tips for Maintaining Fennel Freshness

To achieve the best results when storing fennel, here are some tips to keep in mind:

• Make sure the fennel is completely dry before storing it.
• Store fennel away from direct sunlight and in an area with a consistent temperature level.
• Do not store fennel near fruits or vegetables that produce high levels of ethylene gas, such as apples or onions, as this can cause the fennel to ripen and spoil faster.
• If storing cut fennel, cover it with plastic wrap or a lid to prevent it from drying out.
• If storing fennel in the refrigerator, try to use it within five days to ensure freshness.

Remember, storing fennel properly means you can enjoy this delicious vegetable any time of the year.

Why Fennel is a Health Superstar

Fennel is a commonly known food that is popular for making tea, but it is also a great source of nutrients that can help maintain good health. According to research published in the Journal of Food Science, fennel is rich in fiber, vitamin C, and other essential nutrients that play a positive role in the body. Here are some of the potential health benefits of fennel:

• Fennel can help reduce inflammation in the body, which is related to a range of health issues, including cancer, heart disease, and high blood pressure.
• Fennel can aid in digestion and reduce symptoms of indigestion, bloating, and gas.
• Fennel can help control blood pressure and reduce tension in the body, making it a helpful addition to a heart-healthy diet.
• Fennel may help improve menstrual symptoms in young women, according to a study published in the Journal of Ethnopharmacology.

Fennel Contains Compounds That Protect Against Cancer

Fennel contains a number of compounds that are thought to have a positive effect on the body, including anethole, which is found in the fennel oil and extract. Anethole has been found to have anti-cancer properties and may help prevent the growth of cancer cells. Fennel also contains a constituent called quercetin, which has been found to reduce the risk of cancer.

Fennel Helps Maintain Proper Heart Function

Fennel is a good source of potassium, which is an essential mineral that plays a key role in maintaining proper heart function. Potassium helps regulate the heart’s rhythm and can help prevent excess sodium from causing bad effects on the body. Fennel also contains a compound called rutin, which has been found to improve heart health.

Fennel Offers a Great Source of Fiber

Fennel is a great source of fiber, which is important for maintaining a healthy digestive system. Fiber helps keep the body regular and can help prevent constipation. Fennel also contains a compound called anethole, which has been found to aid in digestion and reduce symptoms of indigestion, bloating, and gas.

Fennel Can Help Improve Overall Health

Fennel is a great source of nutrients that can help improve overall health. Fennel contains a wide range of essential vitamins and minerals, including vitamin C, potassium, and fiber. Adding fennel to your diet can help you maintain good health and reduce the risk of a range of health issues.

Let’s Clear Up Some Fennel FAQs

Despite their similar flavor and appearance, fennel and anise are two different plants. Fennel is a member of the carrot family, while anise is a member of the parsley family. However, they both contain anethole, a compound responsible for their licorice-like flavor.

Can you eat the entire fennel plant?

Yes, you can! The bulb, stalks, leaves, and seeds are all edible and can be used in various recipes. The stalks can be chopped and used as a garnish or added to soups and stews for extra flavor. The leaves can be chopped and used as a garnish or added to salads. The seeds can be used as a spice, and the bulb can be grilled, roasted, or sautéed.

How do you prepare fennel?

To prepare fennel, first, remove the rubbery outer layer of the bulb. Then, chop off the stalks and fronds and reserve them for later use. Cut the bulb in half and remove the core. From there, you can slice or chop the bulb as desired.

Is fennel good for you?

Yes! Fennel is an excellent source of potassium, which is essential for heart health and proper kidney function. It also contains high levels of fiber, which can help increase feelings of fullness and reduce hunger. Additionally, fennel has been recognized for its anti-inflammatory properties and may help reduce the risk of certain types of cancer.

Can fennel cause any damage to the body?

While fennel is generally considered safe for most people, some individuals may be allergic to it. If you experience any adverse reactions after taking fennel, such as difficulty breathing or swelling of the face, seek medical attention immediately. Additionally, taking fennel in excess may cause changes in the body, such as heavier menstrual bleeding or increased sun sensitivity.

What are some dishes that can be made with fennel?

Fennel can be used in a variety of dishes, both sweet and savory. Here are some ideas to get you started:

• Grilled pork chops with fennel and apple slaw
• Fennel and orange salad with chopped fennel fronds
• Chinese-style stir-fry with fennel and other vegetables
• Fennel and white bean soup with crusty bread

Can fennel be found in different forms or products?

Yes! Fennel can be found in various forms, including:

• Fennel seeds (used as a spice)
• Fennel pollen (used as a spice)
• Fennel essential oil (used in aromatherapy)
• Fennel supplements (used for medicinal purposes)

Is it necessary to follow a recipe when cooking with fennel?

Not necessarily! Fennel is a fairly versatile ingredient and can be used in a variety of ways. Feel free to experiment and try new things when cooking with fennel.

Are there any foods that pair well with fennel?

Yes! Fennel pairs well with a variety of foods, including:

• Citrus fruits (such as oranges and grapefruits)
• Other vegetables (such as tomatoes and onions)
• Seafood (such as shrimp and scallops)
• Cheese (such as feta and goat cheese)

Can fennel be enjoyed raw?

Yes! Fennel can be enjoyed raw and is often used in salads or as a crunchy snack.

Conclusion

So there you have it- everything you need to know about fennel. Fennel is a great addition to many dishes, and can be used to add a unique flavor. It’s a great way to get more vitamins and minerals into your diet. Plus, it’s a great way to get rid of that pesky gas!

Check out our new cookbook

Bitemybun's family recipes with complete meal planner and recipe guide.

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Joost Nusselder, the founder of Bite My Bun is a content marketer, dad and loves trying out new food with Japanese food at the heart of his passion, and together with his team he's been creating in-depth blog articles since 2016 to help loyal readers with recipes and cooking tips.