Fennel Recipes & Tips: How to Cook, Store, and Enjoy This Flavorful Vegetable
December 15, 2025
Categories: Community Health, The Farm at Trinity Health
A crisp vegetable with a mild licorice flavor, fennel is excellent raw in salads or roasted for a caramelized sweetness. The fronds make a flavorful garnish!
Season: September - April
Storage and Preparation
Store fresh fennel in a plastic bag in the refrigerator for up to 10 days. Use both the bulb and feathery fronds in cooking for maximum flavor. Rinse fennel under cold water and trim the stalks. Slice the bulb thinly for raw salads or chop for roasting and soups. The fronds can be used as a garnish or blended into sauces.
Nutrition
Fennel is a great source of fiber, which supports digestive health and keeps you full longer. It is rich in vitamin C, which boosts the immune system, and potassium, which helps regulate blood pressure. Fennel contains natural compounds that may support gut health and reduce bloating.
Fennel Recipes
Warm Fennel & Potato Mash
Ingredients:
- 1 large potato, peeled and diced
- ½ fennel bulb, chopped (including fronds if available)
- 1 tablespoon oil or butter
- ½ teaspoon salt
- ½ teaspoon black pepper (optional)
Instructions:
- Boil the potato and fennel together in a pot of water for about 10–15 minutes or until soft.
- Drain the water and mash with a fork or spoon.
- Add oil or butter, salt, and black pepper. Mix well.
- Serve as a side dish or eat alone for a filling meal.
If available, garlic or a little milk can be added for extra flavor and creaminess!
Fennel & Bean Salad
Ingredients:
- 1 fennel bulb, thinly sliced
- 1 can white beans (or any type), drained and rinsed
- 1 garlic clove, minced (if available)
- 1 tablespoon oil
- 1 teaspoon vinegar or lemon juice (if available)
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions:
- In a bowl, combine sliced fennel, beans and garlic.
- Drizzle with oil and vinegar/lemon juice.
- Add salt and black pepper, then mix well.
- Let sit for a few minutes for flavors to blend, then serve.
A chopped tomato or onion can add more flavor and nutrients!