Crunchy, sweet, and packed with personality.
If you’ve ever picked fennel and then stared at it in your kitchen wondering “now what?” you’re not alone.
With its tall green fronds and crisp white bulb, fennel can feel a little unfamiliar. But once you get the hang of it, you’ll find it’s one of the most versatile, garden-fresh ingredients around.
At Back to the Garden Jax, we like to think of fennel as the secret weapon of seasonal cooking. It can go raw, roasted, sautéed, or even baked. And the best part? You can use the whole thing.
A Quick Taste Profile (In Case You're Unsure)
Fennel has a mild licorice-like flavor—think fresh and slightly sweet. But don’t let that scare you. When cooked, the flavor mellows into something buttery and soft, like a slightly herbal onion or celery.
Let’s Break It Down: How to Use the Whole Fennel
The Bulb – Crunchy, Mild, and Oh-So-Useful
The bulb is the star.
- Raw: Shave it thin with a mandoline and toss with lemon, olive oil, and sea salt. Add apple slices or parmesan for a fresh slaw.
- Roasted: Cut into wedges, drizzle with olive oil, and sprinkle with sea salt. Roast at 400°F for 25–30 minutes until golden and tender.
- Sautéed: Add to stir-fries, pastas, or veggie medleys for extra depth.
Grilled: Cut thick slices, brush with olive oil, and grill until lightly charred and softened.
The Fronds – Like Dill, But Lighter
These feathery greens are fragrant, flavorful, and 100% edible. Use them like a herb:
- Garnish roasted veggies or grilled fish
- Chop into salads for a light, anise-kissed finish
- Blend into pesto or herby sauces
- Infuse into butter, vinegar, or marinades
The Stalks – Not as Popular, But Still Handy
The stalks can be fibrous, but they’re great for flavoring:
- Add to homemade stock or broth
- Lay under fish or chicken in a roasting pan as a natural trivet
- Dice finely and use like celery in soups or stews
5 Fennel Recipes You’ll Actually Want to Make
1. Creamy Fennel Soup with Sourdough Croutons
Cozy, comforting, and packed with garden flavor.
Soup Ingredients:
- 2 tbsp olive oil
- 1 medium onion, chopped
- 2 fennel bulbs, chopped (reserve some fronds for garnish)
- 2 garlic cloves, minced
- 1 medium potato, peeled and diced
- 4 cups veggie or chicken broth
- ½ cup plant-based or dairy cream (optional)
- Salt and pepper, to taste
For the Croutons:
- 2 cups sourdough bread, cubed
- 1 tbsp olive oil
- Salt, pepper, and optional garlic powder
How to Make It:
- In a large pot, heat olive oil. Sauté onion and fennel until soft, about 10 minutes.
- Add garlic and potato; cook for 2–3 minutes.
- Pour in broth, bring to a boil, then reduce heat and simmer for 20 minutes or until potatoes are tender.
- Blend soup until smooth. Stir in cream, if using. Season with salt and pepper.
- While soup simmers, toss sourdough cubes with oil and seasoning. Bake at 375°F for 10–15 minutes, until crispy.
2. Fennel & Citrus Salad
Bright, crisp, and sunshine in a bowl.
Ingredients:
- 1 fennel bulb, thinly sliced
- 1 orange, peeled and segmented
- A handful of chopped fronds
- Olive oil, lemon juice, flaky salt
Toss everything together and let sit for 10 minutes to let the flavors mingle.
3. Roasted Fennel & Carrots with Honey
Sweet, savory, and sheet-pan simple.
Ingredients:
- 2 fennel bulbs, cut into wedges
- 4 carrots, sliced
- 2 tbsp olive oil
- 1 tbsp honey
- Salt, pepper, thyme
Roast at 400°F for 30–35 minutes. Finish with a drizzle of honey before serving.
4. Fennel Frond Pesto
A fresh green sauce with a fennel twist.
Ingredients:
- 1 cup fennel fronds
- ½ cup parsley
- ¼ cup walnuts or sunflower seeds
- 1 garlic clove
- Olive oil, lemon juice, salt
Blend until smooth. Spoon over grilled veggies, pasta, or crusty bread.
5. Soothing Fennel Seed Tea
A calming tea for digestion, relaxation, or supporting milk supply.
Ingredients:
- 1–2 teaspoons crushed fennel seeds
- 1 cup boiling water
- Optional: honey, lemon, or fresh ginger
To make:
Lightly crush the seeds and steep in hot water for 10–15 minutes. Strain and sweeten to taste.Drink hot or chill for a refreshing iced version.
Tips for Storing Fennel After Harvest
- Keep the bulb unwashed in a produce bag in the fridge – it’ll last up to a week.
- Wrap fronds in a damp paper towel and store separately.
- Chop and freeze stalks for future stocks or soups.
Possible Health Benefits of Fennel
1. Breastfeeding Support
Fennel is a traditional galactagogue—a natural aid believed to support breast milk production. Its plant compounds may mimic estrogen, a hormone involved in lactation.
Try this:
- Sip fennel seed tea (1–2 tsp crushed seeds steeped for 10–15 minutes)
- Look for it in lactation tea blends with herbs like fenugreek or blessed thistle
Note: Always check with a healthcare provider before using herbal remedies, especially while nursing or pregnant.
2. Digestive Relief
Fennel seeds are believed to help ease bloating, gas, and post-meal discomfort.
- Chew a pinch after meals (like they do in Indian cuisine!)
- Brew with ginger or mint for an ultra-soothing tea
- Add seeds to spice blends or sprinkle into soups for better digestion
3. Anti-Inflammatory & Antioxidant Boost
Fennel is rich in compounds like anethole and flavonoids, which are sometimes used to help reduce inflammation and oxidative stress. Regularly eating fennel may support immune health and cellular repair.
4. Soothing Skin & Muscle Remedies
Some folks use crushed fennel seeds or fronds in herbal bath soaks or compresses as it is believed to calm irritated skin and relax sore muscles. It smells amazing, too.
Final Thoughts: Don’t Be Afraid of Fennel
It might not be the veggie you reach for every week, but maybe it could be! Fennel brings big flavor, lots of flexibility, and zero waste to your kitchen. Once you find your favorite way to use it, you’ll start to crave it when it’s in season.
So go ahead: grab a few bulbs at your next u-pick garden session and start playing. Your dinner table (and your taste buds) will thank you.