10 Ways to Use Fennel
A highly nutritious, versatile, Mediterranean-style cooking ingredient.
When selecting ingredients for healthy Mediterranean-style cooking, fennel is a solid choice. It not only packs a highly nutritious punch, but is also a cooking multitasker serving as a vegetable, herb, and spice.
Nutritionally, fennel is a low-calorie, nutrient-dense superfood, that provides high amounts of dietary fiber, potassium, vitamins A, C, B6, iron, and magnesium, among others. Those nutrients support bone, heart, and digestive health, help lower blood pressure and inflammation, and increase immunity and the absorption of iron. Fennel has long been used in natural medicine and the practice continues today.
There are many ways to use fennel. Every part of the plant is edible - from the bulb that grows above ground, the feathery fronds that look similar to dill, and the blossoms and seeds. Crisp and slightly licorice flavored when served raw, fennel grows sweeter, milder, and tender when cooked. The dried seeds produce more distinct anise flavors than the raw or cooked bulb. The feathery fronds provide anise and green notes and can serve as an herb in many applications.
Use Raw
Crunchy raw fennel can be diced, sliced, or shaved for an eye-appealing presentation. Pair it with apples, pears, citrus, tomatoes, leafy greens, red or green cabbage, nuts, creamy dressings and vinaigrettes. Add raw fennel to:
Salads – add to mixed green, vegetable, fruit, potato, coleslaw, pasta, legume, and whole grain salads
Crudité Platters – slice and serve raw alongside other crispy vegetables and a cool, creamy dip
Sandwiches or Wraps – tuck in thin slices with greens, apple, or pear
Beverages – muddle into cocktails and mocktails, steep with tea, or add to sparkling water along with lemon or orange
Marinate – quick pickle alone or with other vegetables for use on charcuterie boards, added to sandwiches, or as a topping on bowls
Uses in Cooked Dishes
Cooked fennel takes on a softer, sweeter, more caramelized tone, adding a layer of complexity to recipes. Complimentary cooking methods include sauteing, braising, roasting, and grilling. Whether cut into wedges, sliced, or diced, fennel pairs well with chicken, pork, fish and seafood, cauliflower, leeks, carrots, beans and other legumes. Use fennel in:
Soups or Stews – saute and simmer chopped or diced stalks and fronds in soups, stews, or stocks
Sheet Pan Dinners – roast wedges or slices alongside other vegetables and proteins for a one-pan meal
Pizza, Pasta, Risotto, and other Grain Dishes - add sauteed sliced, diced, or slivered fennel to these types of entrees and sides
Side Dishes - roast, braise, or saute, then spritz with lemon and season with sea salt and black pepper for use as a stand-alone side, or include in other vegetable dishes
Fruit Compotes or Jams – add fennel to apple, citrus, strawberry-rhubarb, or onion compote or jam recipes