Fennel Bulb Recipe & Nutrition | ‘s Encyclopedia of Food

Source: healthline.com

Fennel bulb is a bulbous, tuberous vegetable that is widely used in cooking especially in Italian and French cuisines. It weighs around 1-2 lbs, but can grow up to a height of 25 inches. It is mostly composed of a watery, yellowish-green, fleshy core, and a tough skin surrounding the outside. Underneath that skin lies a rich bulbous layer of soft, bitter and slightly spicy-flavored flesh, with the center being the most bitter part.

Fennel is a member of the carrot family, and is related to celery, parsley, and dill. It’s a versatile vegetable in the kitchen (and in the garden), and is popular in many countries. The bulbs of fennel, about the size of an onion, are used in a variety of dishes and drinks, and are especially popular in the Mediterranean region. Fennel seeds are known as anise, and are used to flavor a variety of dishes, such as cakes and liqueurs. The flowers and leaves of the fennel plant are edible as well. Fennel has a mild aniseed flavor, which is more noticeable in the bulb than in the leaves. The seeds of

The fennel bulb is a plant that grows wild on the Mediterranean. It is a tall plant with green leaves that are smooth and waxy on the upper side. The fennel bulb is a good source of vitamins A and C, fiber and minerals such as calcium, potassium, iron and magnesium. In addition, it is rich in a group of phytochemicals called flavonoids, which have many health benefits. They include antioxidants that protect against damage caused by free radicals, and diastase, which may help to promote weight loss. Flavonoids are also thought to help blood vessels dilate, which can help with weight loss.

A Quick Look

Source: pinterest.com

Fennel is a vegetable that either people love or despise. Its crisp, celery-like texture and distinct licorice-y, anise-y taste will appeal to licorice fans. Cooked fennel may be more appealing to fennel haters. Fennel that has been sautéed, roasted, or braised softens in taste and texture, making it more universally palatable. Fennel is popular in Europe, especially in Italy, despite the fact that it is not frequently used in American cooking. Fennel bulb and seeds are used to flavor sausages and are used in various stews and tomato sauces. Fennel is rich in fiber and low in calories, like many other plants. Try fennel that has been thinly sliced and mixed with other fresh veggies and a basic dressing.


Fennel is a difficult vegetable to store in a box. It looks like celery because it has a layered structure of light green fibrous stalks. It’s similar to dill in that it has fluffy green leaves on top. You may think, “Huh?” when you taste this plant’s distinctive sweet, licorice-y, anise-y flavor.

Fennel is well-known in European cuisines, especially Italian food, despite its rarity in typical American cuisine. Stews, sauces, broths, and sausages frequently utilize both the vegetable and the seeds it carries. Fennel provides a subtle sweetness to a meal and goes well with tomato, seafood, and pork.

Fennel, like cilantro, is a food that is either adored or despised. If you’re a fennel hater, keep in mind that raw fennel has a considerably stronger taste. So, try roasting or sautéing it, and then reconsider your dislike.


Start with a mental picture of a bunch of celery to depict a fennel bulb. Make the base a little lighter and bulbous, and the ends darker and tapering. Finish the stalks with dill-like feathery leaves.

The whole plant is edible, and it has a taste that is a mix of celery, anise, and licorice. The plant’s pale portions (near the bulb) have a milder taste, while the upper parts (dark green stalks and leaves) have a stronger flavor.

Because of its delicate taste and less gritty texture, the plant’s base is often chosen for culinary applications. Fennel has a texture that is comparable to celery, with a pleasant watery crunch and stringy fibers.

Fennel’s taste and texture soften dramatically when cooked, making it less divisive for discerning palates.

Nutritional Information

Source: verywellfamily.com

27 calories, 1.1 grams of protein, 0.2 grams of fat, 6.4 grams of carbs, 2.7 grams of fiber, and 3.4 grams of sugar are found in one cup of sliced, raw fennel (approximately 87 grams). Vitamin C is abundant in raw fennel.


Fennel may be found in most major supermarkets and fruit and vegetable markets.

Look for smaller fennel bulbs when buying fennel, since they will be younger and more delicate. Look for bulbs with straight, sturdy stems that don’t splay out too much for their size. The stalks and leaves should be bright green and free of wilting, splitting, bruising, or yellowing. The aroma of good fennel should be aromatic and sweet.


Fennel may be kept in the fridge for three to four days in the crisper drawer.

Fennel may also be blanched and frozen for up to six months, but this technique will lose a lot of its taste.


Fennel is a vegetable that may be eaten fresh or cooked. We recommend trying raw fennel to obtain a more authentic fennel taste (at least once).

If the taste is too strong fresh, try sautéing it with garlic and olive oil, or roasting it until it caramelizes under high heat in the oven.

To consume raw fennel, wash it and cut the rough top ends and the butt around the root. From the bottom, cut off a cone-shaped piece. This is the vegetable’s core, and it’s difficult to consume uncooked. Remove any exterior stalks that are stiff or damaged. Then, crosswise slice the fennel into extremely thin slices (a mandolin works well for this). The majority of people like fennel with other ingredients and a simple balsamic vinaigrette. Fennel with peeled grapefruit segments, as well as fennel with ripe tomatoes and fresh mint leaves, are delicious combinations.

Cioppino With Fennel, Leek, and Seafood

Fennel Bulb

Cioppino is an Italian fish stew made with fresh tomatoes, onions, and fennel in a fish broth base. A large quantity of whatever seafood is freshest and most accessible is added to this delicious foundation. Cioppino is a lovely, light dinner that is surprisingly simple to prepare.


olive oil (extra virgin) 1 leek, dark green, ends and butts removed, thinly sliced 2 onion, thinly sliced 1/2 tomatoes, roughly chopped 2 tbsp fennel bulb, stalks and butts removed, thinly sliced 2 cups vegetable broth or fish stock bay leaves (1 litre) 4 teaspoons of salt 1 teaspoon fresh/thawed wild salmon filets 8-10 wild shrimp, fresh/thawed 8 oz parsley, fresh, chopped garnish with lemons 1/2 pound wild scallops, fresh/thawed season to taste with salt and pepper


Time to Prepare: 10 minutes 30 minutes to prepare Approximately 4-6 servings

In a big saucepan over medium heat, pour in the olive oil. Cook, stirring occasionally, until the fennel, leeks, and onions are soft, about 10 minutes. Bring the tomatoes, fish broth, bay leaves, and salt to a low boil.

Add the salmon, shrimp, and scallops after the liquid has reached a simmer. Make sure all of the pieces are immersed, then cover and continue to boil for another 5-7 minutes, or until the seafood is completely cooked. When seafood has lost its translucency and is fully opaque but still soft, it is cooked.

Fill individual bowls with the soup, then garnish with fresh parsley, a squeeze of lemon, and salt and pepper to taste. Serve with a thick, crusty bread and additional olive oil for dipping as a light meal on its own.

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Foods That Are Related

A fennel bulb is a kind of vegetable. The bulb is the edible part of the plant. It is sometimes called a mini-cucumber. You can eat fennel bulbs raw or cook them into other foods. Eating a fennel bulb is considered to be a good source of vitamin C, a source of potassium and a very good source of dietary fiber.. Read more about roasted fennel recipes and let us know what you think.

Frequently Asked Questions

What food goes well with fennel?

Fennel is a type of herb that goes well with many types of food. It can be paired with most vegetables, fruits, and meats.

What is the best way to eat fennel?

The best way to eat fennel is by grating it and adding it to a salad.

How do you cook Jamie Oliver fennel?

Jamie Olivers recipe for fennel includes a mix of olive oil, lemon juice, salt and pepper.