Tag Archives: fennel

IMG_9493Citrus Salad web

Orange Fennel Salad with Toasted Fennel Vinaigrette

by Toni Fiore, the author of the Totally Vegetarian cookbook, and host of the Totally Vegetarian TV show,  now online.

Watch this recipe being made on Delicious TV’s Vegan Mashup.

Fennel has such a lovely flavor it’s a shame it isn’t used more often. I love it roasted and raw and paired with just about anything! Fennel becomes soft and sweet when roasted yet maintains it’s crunchy texture in salads longer than just about anything! For kids, or anyone really, new to fennel a simple fruit salad like this is a great place to start. Fennel pairs amazingly well with sweet oranges. I prefer a lighter dressing like the vinaigrette in this recipe, however feel free to use your own favorite.

Ingredients:

2  Oranges

1 t. Fennel Seeds

3 T Olive Oil,

1 T white wine vinegar

1/2 t Sea Salt, or to taste

1 medium Fennel Bulb

to prepare:

Thinly slice the fennel bulb. Reserve fronds.

A few rings of thinly sliced red onion, or chopped fresh parsley(optional)

Slice the rind and pith completely off of the oranges. Next slice the oranges 1/4″ thick.

Toast the fennel seeds for a few minutes until the aroma is nicely released and they change color slightly.  Crush well in a mortar & pestle or grind in a small spice grinder or coffee grinder.

Combine ground fennel seeds, olive oil, vinegar, and sea salt in a small bowl and whisk to mix.

Layer orange slices and sliced fennel bulb on serving plates.  Quickly re-mix vinaigrette then dress oranges and fennel. Garnish with arugula.*

Another option for salad – Layer in a lot more arugula to have a more greens-heavy salad. The peppery taste of the arugula compliments the sweet oranges and anise fennel.

Fennel with Tomatoes, Onion, and Raisins

Fennel with Tomatoes, Onion, and Raisins

One of Italy’s favorite root vegetables, finocchio (fee-no-keeo, a.k.a. fennel) has a wonderfully crisp texture and a flavor that borders on sweet with a trace of licorice.

This tender white bulb can be enjoyed raw for its crisp, juicy texture or cooked in a variety of ways. The most prized fennel originates from the region of Sicily. Fennel is high in vitamin A and is an excellent source of fiber, potassium, and calcium.

Ingredients:
6 fennel bulbs, washed
6 ripe plum tomatoes, peeled and roughly chopped
1/4 c. raisins
1 small yellow or white onion, chopped
1 t. roasted cumin seeds, crushed slightly in mortar & pestle
2 T. olive oil
Salt and freshly ground black pepper

To prepare:
Trim off tops of fennel bulbs, then slice off tough root end. Rinse, then quarter the bulbs and peel off any tough outer leaves. Set aside.

In a small saucepan, boil water. Drop tomatoes into boiling water one by one. After a few seconds skins will pucker and begin to loosen. Remove immediately from water and slide skins off. Chop peeled tomatoes roughly and set aside.

Dry roast cumin seeds over medium-high heat just until aroma is released. Remove and crush slightly in mortar & pestle. Set aside.

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Heat oil in deep pan and add chopped onion, then sauté until the onions begin to soften. Add quartered fennel bulbs and stir and sauté for 5 or so minutes, then add remaining ingredients and stir to combine all ingredients. Cover the pan and simmer the fennel-tomato mixture for 25-30 minutes or until fennel bulbs are easily pierced with a knife.

Add salt and freshly ground pepper to taste, dress with fruity Sicilian olive oil and serve.