Fennel is a highly underrated vegetable with a unique flavour that’s both slightly sweet and aromatic, with a hint of liquorice-like taste. It's a popular ingredient in Mediterranean cuisine and can be enjoyed raw or cooked. In this post, I’ll cover everything you need to know about fennel, including a simple roasted fennel recipe that brings out its natural sweetness and tender texture.
What is Fennel?
Fennel is a bulbous vegetable with feathery green fronds, and every part of it—from the bulb to the stalks—can be used in cooking. Fennel has a mild liquorice-like taste that mellows out when roasted, becoming sweet and delicious. It's rich in fibre, vitamin C, potassium, and antioxidants, making it a great addition to a healthy diet.
How to Select Fresh Fennel
- Look for Firm Bulbs: Choose fennel with white, firm, and unblemished bulbs. The bulb should feel heavy for its size.
- Fronds Should Be Fresh: The fronds, or leafy greens on top, should be vibrant green and not wilted.
- Avoid Soft Spots: Soft spots or discolouration indicate an older or overripe fennel bulb.
Recipe: Roasted Fennel with Olive Oil and Lemon
Ingredients:
- 2 medium fennel bulbs
- 3 tablespoons olive oil
- Salt and black pepper to taste
- Juice of ½ lemon
- 1 teaspoon lemon zest (optional)
- Fresh herbs for garnish (e.g., parsley or thyme)
Instructions:
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Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly oil it.
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Prepare the Fennel: Cut off the fennel fronds (you can save them for garnish or use in stocks). Slice each fennel bulb lengthwise into ½-inch thick wedges. Remove the tough core if desired, but leaving a bit of it intact helps hold the wedges together during roasting.
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Season the Fennel: Place the fennel wedges on the baking sheet. Drizzle with olive oil and season generously with salt and black pepper. Toss to coat the fennel evenly, then arrange in a single layer.
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Roast the Fennel: Roast in the oven for about 35-40 minutes, turning once halfway through, until the fennel is tender and caramelised on the edges.
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Add Lemon Juice and Zest: Remove the fennel from the oven and immediately drizzle with fresh lemon juice. Sprinkle with lemon zest if using for an added burst of flavour.
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Garnish and Serve: Garnish with chopped fennel fronds or your favourite herbs. Enjoy as a side dish or mix it into salads, pastas, or grain bowls.
Tips for Cooking with Fennel:
- Raw vs. Cooked: Raw fennel adds crunch and a light anise flavor to salads, while cooking brings out its natural sweetness and softens its texture.
- Pairing Fennel: Fennel pairs beautifully with citrus, roasted meats, seafood, garlic, and other root vegetables.
- Using the Fronds: Don’t toss those feathery fronds! Use them as a fresh garnish or mix them into pestos, soups, or salads.
Why Cook Fennel?
Fennel is a nutrient powerhouse packed with antioxidants and vitamins. It's known for aiding digestion, reducing inflammation, and providing a flavourful boost to many dishes. If you’re seeking a vegetable that’s as nutritious as it is versatile, give fennel a try—you won’t be disappointed!
Roasted fennel makes a simple and elegant side dish for any meal, but don’t hesitate to experiment with your favourite herbs, spices, or even a sprinkle of Parmesan cheese. Happy cooking!
