Veggie of the Week: Fennel
Veggie of the Week: Fennel
Written by Leslie O’Neil
I know fennel is one of those veggies that you either love, hate, or perhaps have absolutely no idea how to use… Fennel grows very well in the Central Oregon climate from early spring to late summer and in the Willamette Valley through the late fall so we see quite a bit of it in our boxes but we always try to keep any product on a three week (or longer) rotation so you shouldn’t get too overwhelmed!
It’s easy to answer a few questions and offer suggestions on-site during pick-up but there’s so much more info and so many more recipe ideas we can’t necessarily cover with everyone in the moment and it doesn’t help our home delivery customers.
Since fennel is clearly on the top 5 “how do I use this?” list at harvest box pick-up here we are: your go-to fennel fact sheet covering everything from what it is, where it comes from, nutrition information, how to grow it, easy substitutions, and how to prepare, cook, and eat it!
{Image of Foeniculum vulgare from Douglas Schneider of Schneider Stock Illustrations}
Botany, Ecology, Growth, and Harvest:
Fennel, Foeniculum vulgare, is part of the Apiaceae family, often referred to as the carrot family or parsley family. Apiaceae includes anise, carrots, celery, dill, caraway, cumin, and parsley, to name a few common edibles. Plants in this family have characteristic umbel flower heads (think umbrella and you’ll have a pretty good start).
Many of the plants in the carrot family, including fennel, are commonly known as aromatics. These plants have compounds in both the fruit (what many folks think of as the seed) and leaves that contain essential oils which create a distinctive aroma.
Did you know that common fennel can grow to be 6 feet tall? Most cultivars never reach that height but it’s still pretty neat.
{Giant fennel bulbs like this one actually have a much more mild anise (black licorice) scent and flavor. This 4+ pound beauty was grown by David and Megan at Boundless Farmstead}
Fennel kinda looks like a cross between celery and dill, which totally makes sense as those are two closely related species! The layered bulb looks like short, compact celery and the leafy fronds definitely remind most folks of dill. Fennel actually has a long tap root that farmers usually leave off at harvest so what we get is a layered bulb with thick, semi-hollow stalks that grow out of each rib, and feathery leaves (fronds). Bulb, stalk, and leaves are all edible. The root is tuberous and edible as well, though not commonly found on our local harvests.
There are a couple varieties of fennel that we use as ornamentals and as food. Native to warmer climates of the Mediterranean with mild winters, fennel grows as an annual in cooler climates as the winter chill usually causes the plant to die back. Much like radishes, the adaptability of fennel means it can be invasive in warmer climates: you’ll see it down roadsides all over the world from Italy to California and all over Australia!
{Image of fennel seed packet for cold-hearty a variety from Botanical Interests}
Fennel grows best in warm, moist conditions- especially Florence fennel, or finnochio (sounds like Pinocchio), the most common variety grown for eating. Fennel loves direct sunlight and can tolerate light frost but it absolutely does not do well in drought or dry conditions but rather needs even moisture. Sounds a bit finicky but some of our local farmers have mastered growing this beautiful vegetable.
One reason we don’t see the root attached or even sold separately as its own option is that tiny fennel bulbs will resprout if the root is left intact in the ground after harvest. This method allows for a second harvest of those lovely, tender, baby fennel bulbs a few weeks later.
{Image from Todd Porter and Diane Cu of Todd + Diane White on Rice Couple}
Geography, Distribution, and Ethnobotany:
Fennel is native to Southern Europe and the Mediterranean where it’s been cultivated for centuries. Cultivation spread into the Middle East and South Asia and then around the world. Fennel has long been consumed both raw and cooked and the seeds are used both as a spice and as medicine as well as in liqueurs such as most recipes for absinthe.
What we refer to as the seed of the fennel plant is actually a small fruit. Dried, they can appear pale green to light brown with deep ridges. They look a lot like caraway or cumin seeds.
Fennel seeds are used throughout Afghanistan and the Middle East, are a main component of spice blends including Chinese five spice, garam masala, and panch phoron, and they’re one of the primary seasonings in Italian sausages.
The seeds are also a common seasoning throughout India, Bangladesh, and Pakistan where it’s known as saunf. Saunf is often used as an after-mint as it has some ability to help settle upset stomachs and relieve gassiness. Have you ever noticed a bowl of fennel seeds placed near the entrance of your favorite Indian restaurant? It’s totally polite to take a pinch to chew on your way out!
Or perhaps you’ve seen something called mukhwas offered either on the menu or have had them brought to your table much like you’d get a fortune cookie at a Chinese American restaurant. Mukhwas are sugar or candy-coated fennel seeds and are served as an after-dinner treat to freshen breath and provide some relief to full bellies. Mukhwas may be served as just fennel seeds or a mix of seeds including fennel, sesame, coriander, and even bits of fruit depending on what region you’re in or the chef/cook is from. They're always candy-coated and brightly colored though!
{Image from Manal Doshi in the article "Whatever happened to the wonderful tradition of ending meals with a fistful of mukhwas?" from India Food Network}
Flavor and Nutrition:
The layers of the fennel bulb have a similar texture to celery stalks, minus the stringy fibers. The raw bulb is crisp but easily caramelizes and turns melt-in-your-mouth tender when cooked, much like onions. The leaves, or fronds, are light and feathery and offer a gentle punch of flavor like any other herb when added to eggs, salads, topping soups, or when used in salsas and sauces. The stalks are often a bit more fibrous so they’re best cooked.
Fennel has a flavor that’s somewhat like a sweet cross between anise and citrus. Young fennel bulbs have more pungent, or sharp, anise and citrus flavors than older, larger bulbs. Good news for those of us who really dislike black licorice! The anise (licorice) flavor is greatly tempered by cooking, the addition of acids, or paired with other aromatics like parsley or dill.
Fennel might just be a superfood you’ve never heard of it’s so jam-packed with vitamins, essential nutrients, and antioxidants!
The bulb is incredibly high in dietary fiber, it’s packed with vitamin C, plus lower but vital amounts of vitamins A, B6, E, and K (potassium), there’s essential minerals including generous amounts of iron, calcium, and magnesium plus smaller amounts of phosphorous, copper, and manganese, among others. The seeds also contain generous amounts of manganese, potassium, calcium, and magnesium.
One particular compound in fennel has been studied in-depth and deserves special note: anethole. Anethole has been proven to reduce inflammation and even to help reduce the risk of cancer.
Add in the fact that fennel seed has long been used to treat various digestive symptoms from heartburn to gas and bloating and I’d say both fennel and fennel seeds are something worth at least trying!
Cooking and Consumption:
Fennel is just as versatile as onions, carrots, or celery! More complex in flavor than just anise - it’s also a bit sweet and citrusy. Fennel pairs well with citrus, olives, fish, eggs, poultry, pork, and mushrooms, herbs like parsley, basil, and dill, spices like cumin, coriander, and caraway, and veggies such as beets, winter squash, celery, carrots, onions, and garlic.
When you first get your fennel home, it’s best to separate the green fronds from the bulb unless you’re ready to use it all right away. Trim your greens and keep them in a cup of water in your fridge and you can keep using them for a few weeks! Just be sure to change out the water every couple days to make sure it’s neither drying out nor turning the stocks to mush. Store the bulb in a bag in your crisper drawer or chunk it up and freeze for later use.
{Image of fennel fronds in a cup of water - the fronds can be quite voluminous so you can always give them a trim or tuck a plastic bag around them to help them fit onto your refrigerator shelves more easily}
I’ve been gathering recipes from harvest box customers and diving into my store of recipes for months in preparation for this so I know there’s a whole host of options out there to try! Here’s a few tasty suggestions to use both fennel bulb and greens:
Pesto or chimichurri sauces are a great way to use any herb or leafy green - the vegan Almond Fennel Pesto shared with me by long time harvest box customer, Ryan Sutton has me fully convinced that basil and fennel greens belong together and that almonds are my favorite nut to use in a pesto. For the full details, check out our Almond Fennel Pesto blog post featuring this delicious sauce!
Finely chop fennel bulb and pair with your classic celery, carrot, and onion mirepoix to use as a base for soups, stews, and sauces. Or slice thinly and pair with onion and caramelize them together until they’re jammy and sweet - the resulting jam is great as a base for risotto, added to pasta, or turned into gravy to serve over mashed potatoes and the protein of your choice. I recently used my fennel bulb and half a huge white onion as the base for the sweetest, most well-rounded tasting salsa verde I’ve ever made - no anise flavor at all, just an added sweetness and a hint of citrus from the caramelized fennel.
One fabulous, warm, savory option from harvest box customer Kristi Kimball, is also a great way to use up your kale or other dark leafy greens. This fennel and kale heavy recipe is a family favorite for adults and kids alike in the Kimball household. The original recipe for "Mini Italian White Bean and Kale Pot Pies" is from the Better Homes and Gardens Plant-Based Recipes cookbook. With a filling of chunked fennel and onion, chopped kale, cannellini beans, sundried tomatoes, and flavored with fresh oregano, crushed red pepper, and crushed garlic cooked in a pastry shell with a sauce from vegetable stock and cream, this vegetarian take on the classic chicken pot pie sounds pretty delicious to me and I can’t wait to try it! I’ve found an updated version of the recipe on the Better Homes and Gardens website if you want the full list of instructions so you can try it yourselves.
{Image of mini Italian kale and white bean pot pies from Better Homes and Gardens}
Fennel frond tea: this idea comes from long time harvest box customer, Linda Kallal. Linda simmers her fennel greens with either basil or mint in 6 cups of water on the stove for about 20 minutes then strains the herbs. The resulting tea is refreshing and delicious!
For a sun-tea version: stick a couple fennel fronds plus torn basil or mint leaves, and chunks of orange in a large jar with water to cover. Leave in the sun for up to 6 hours, strain and enjoy!
{Image of a quart jar with 1/2 Cup chopped fennel greens, 1/4 Cup chopped basil leaves, and one valencia orange cut into quarters and squeezed into fresh water}
Fennel-dill salsa is a favorite of mine from college - I used to make this salsa with couscous and grilled salmon about once every spring or summer for a special treat to share with friends or mixed with cooked black eyed peas for a filling, tasty, and much more affordable salad option the rest of the year. It’s something I forgot about until recently but it’s definitely going back into my recipe rotation!
- For the salsa: finely chop 1 medium red onion, 1 fennel bulb, 1 red bell pepper, 1 jalapeno pepper (optional), and 2-3 heirloom or beefsteak tomatoes. Finely mince half a bunch of dill and a handful of fennel greens. Add all veggies and herbs to a bowl with 2-3 tablespoons of red wine vinegar and salt to taste. Allow to sit, stirring occasionally, so the salt and vinegar start to pull the water from the veggies and the flavors start to come together.
- Prep your couscous however you like and roast, grill, or pan-sear your salmon with just some lemon, salt and pepper. Serve with a generous pile of salsa over top.
A classic way to eat fennel in Italy and parts of Southern France, Spain, and Greece is in thin slices in raw green salads. Pair with orange segments and olives for something balanced and refreshing.
Don’t discount sweet options! As noted before, fennel has a really distinct underlying sweetness to it. Pair with mint, orange, or cardamom, and add it to custards or ice cream. Try fennel candy made by cooking thinly sliced stalks in a sugar syrup then drying the slices for something like candied citrus peel. The leftover syrup would be great for mixed drinks or to flavor soda water.
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Sources:
- USDA Food Data Center
- https://www.foodnetwork.com/how-to/packages/food-network-essentials/what-is-fennel
- https://www.healthline.com/nutrition/fennel-and-fennel-seed-benefits#1.-Highly-nutritious
- https://www.loveandlemons.com/what-is-fennel/
- https://www.masterclass.com/articles/what-is-fennel-benefits-of-fennel-plus-easy-recipe-and-cooking-ideas
- https://specialtyproduce.com/produce/Fennel_903.php
- University of Wisconsin - https://hort.extension.wisc.edu/articles/fennel-foeniculum-vulgare/