There’s something special about the vegetable fennel—you can use pretty much every part of it for some culinary purpose. But this unique strength is also what makes fennel so intimidating for even the most distinguished food and nutrition enthusiasts. Just what are you supposed to do with this vegetable? Although fennel might not be as well-known as its botanical cousins carrots and parsnips, it could be slightly more versatile. It has a crunchy bulb that can be eaten raw, pickled, or cooked. It has a strong flavor reminiscent of licorice that can add a kick to salads but mellows out when roasted or braised. The stalk of the fennel plant can be a noteworthy alternative to celery—something you serve as crudité or added to simmer in a soup. The fronds of the fennel plant work well as a garnish or an herb, and the seeds can give a bit of a dimension to sweet foods like baked goods.
For as many uses as you can find for fennel in the kitchen, this vegetable can offer just as many nutritional benefits to your body. Fennel has long been regarded for its health-boosting properties—as far back as Ancient Egypt, it has been used medicinally to soothe digestive stress and minimize the symptoms of menstruation—and there’s even demand on the market today for fennel seed oil as a health supplement.
But the best way to get the most nutrients from fennel is by consuming this vegetable fresh, whether you’re preparing and eating the bulbs, stalk, seeds, or fronds. Fennel is full of antioxidant flavonoids and phytonutrients which can reduce the risk of chronic diseases and slow the signs of aging.
Fennel is also a great source of electrolyte minerals, including potassium, magnesium, and calcium. Your body uses potassium to maintain fluid balance in its cells and offset the negative effects of too much sodium. Magnesium helps your muscles contract and relax properly so that you don’t suffer cramps, and calcium maintains strong bones and teeth.
But most notable is fennel’s vitamin C content. A single 1-cup serving of fennel has about 17 percent of your daily needed vitamin C, much more than citrus fruits, which are often hailed as go-to sources. Vitamin C is best known for its role in boosting immunity, and it’s also important for repairing damaged tissue and reducing the risk of conditions like osteoarthritis and rheumatoid arthritis.
When you’re selecting fennel at the grocery store, you’ll want to go for the fennel with firm, white bulbs. Although some green markings on the bulb are normal, you’ll want to avoid any bulbs that are yellowing or have brownish spots—these can indicate spoilage, as can any shriveling or sponginess. When you examine the fronds, look for ones that are spry with vibrant coloring. You want to avoid any fennel with brownish or wilted fronds.
Bring the fennel home and store it unwashed and uncut in your fridge for up to two weeks. When it’s time to prepare, start by washing it and trimming the roots from the bottom of the bulb. Then you can separate the bulb, stalk, and fronds to use each piece accordingly.
Want a few recipe ideas to get you started? Here are a few simple side dishes or light meals that will help you explore all the possibilities of fennel:
Squash Soup with Fennel
Ingredients
- 1 butternut squash
- 1 fennel bulb
- 1 large carrot
- 1 large parsnip
- 1 red onion
- 1 bay leaf
- 2 cups chicken or vegetable broth
- 2 tablespoons olive oil
- 1/2 tablespoon butter
Preheat oven to 375F. Peel the butternut squash and cut into 2-inch cubes. Set aside. Core the funnel bulb and chop finely, followed by finely chopping the onion. Cut the carrot and parsnip into quarter-inch pieces. Toss the vegetables (except for the butternut squash) with olive oil and spread out on a foil-lined baking sheet. Bake for approximately 30 minutes or until the vegetables are tender. While the vegetables are roasting, warm the broth in a pot over high heat. Toss in the bay leaf. Add the butternut squash and allow to soften (approximately 20 minutes). When the vegetables are done roasting, stir in with the broth and squash. Add to the food processor in small batches and puree until smooth. Transfer the pureed soup back to a pot to keep warm. Stir in butter and season with salt and pepper if desired. Serve hot.
Sautéed Fennel, Leeks, and Mushrooms
Ingredients
- 1 large fennel bulb
- 2 large leeks
- 2 large portabella mushrooms
- 1 tablespoon olive oil
- 1 tablespoon white wine vinegar
- 2 tablespoons fresh parsley, minced
- 2 cloves garlic, minced
- 1/4 cup toasted almonds
Quarter and slice the fennel bulb. Select the white and pale green parts of the leek and chop into quarter-inch pieces. Slice the mushrooms. Toss the vegetables together and set aside. In a large pan over medium heat, combine the oil and vinegar. Add the garlic and brown until it becomes fragrant. Add the cut vegetables and sauté for approximately 10 minutes. The fennel should be tender and the leeks should be wilted. Add more vinegar and oil if necessary. Remove from the heat and toss with parsley. Crush the almonds and sprinkle on top. Serve warm.
Braised Fennel and Beans
Ingredients
- 1 fennel bulb
- 1 red onion
- 2 clove garlic
- 1 cup white beans, cooked
- 1 cup chicken broth
- 2 tablespoons,
- plus 1 tablespoon olive oil
- 2 tablespoons red wine vinegar
- tablespoon dried oregano
Core the fennel and chop into quarter-inch pieces. Chop the red onion and mince the garlic. In a large pan, warm 2 tablespoons olive oil over medium heat. Add the garlic, onions, and fennel. Allow the vegetables to brown and soften for about 10 minutes. Add the chicken broth and stir in the beans and the oregano. Allow to cook for 10 minutes, stirring occasionally, until the liquid has reduced by half. Add the remaining 1 tablespoon olive oil and the vinegar. Serve warm.
