7 Delicious Vegan Fennel Recipes For Your Kids
An underrated vegetable is a fennel. We highly recommend doing so if you've never tried it because it has an incredibly distinctive anise flavour.
The question “What can I make with fennel?” is one that we frequently hear from people who have received bulbs in their vegetable boxes. You can find the answers you need in this post!
There are many delectable ways to eat and enjoy fennel, including salads, slaws, simple pasta and rice dishes, and roasted vegetable sides. So let's try some delicious vegan fennel recipes.
Health Benefits Of Fennel
Let's explore fennel's top health advantages in detail:
Improve Heart Health
Fennel is a vegetable high in fiber and contains nutrients that are good for the heart, like potassium and folate. This is because studies show that a diet high in vegetables appears to lower blood pressure and may aid in cholesterol management.
Anemia can be treated effectively with iron and the amino acid histidine present in fennel. Histidine stimulates the production of hemoglobin and aids in forming numerous other blood components, whereas iron is the primary component of hemoglobin.
Fennel is a beneficial ingredient to include in a weight management plan because it is low in calories but high in flavour. Fennel's low glycaemic index (GI) and high fiber content may help meals moderate blood sugar release.
Improve Skin Health
Fennel contains beta-carotene, which the body converts to vitamin A, and vitamin C, necessary for synthesizing collagen and tissue repair. These nutrients are crucial for preserving the skin's health and the mucous membranes covering vital organs like the respiratory system.
Boost Brain Function
Fennel seeds and bulbs contain high potassium levels, an electrolyte that promotes increased electrical conduction throughout the body. Research presented at the Yale University School of Medicine in 1939 supports this. Connections within the brain, a virtual switchboard of electric currents, are also included.
Through this property, potassium can improve cognitive abilities and brain function. Fennel is also a vasodilator, allowing increased blood flow to the brain and improved neural activity.
Vegan Fennel Recipes
1. Roasted Fennel And Potato Soup
This potato and roasted fennel soup are incredibly simple to make! Leave some of the soup's chunks or puree until it is smooth.
Prep time: 15 minutes | Cook time: 40 minutes | Total time: 55 minutes | Servings: 6
- Yukon gold potatoes: 1½ lbs.
- Fennel bulbs: 2 large
- Onion, peeled: 1 medium
- Olive oil: 2 tablespoons
- Water or low-sodium vegetable broth: 2 cups
- Unsweetened plain non-dairy milk: 2 cups
- Mineral salt & fresh cracked pepper, to taste
- Roast: Set oven to 425°F. Place the potatoes, fennel, and onion on a large rimmed baking sheet lined with parchment paper or Silpat. Spread the vegetables evenly on the baking sheet after adding a slight drizzle and evenly coating them.
- Sprinkle some salt and pepper on top. Put in the oven and bake for 30 to 40 minutes, stirring halfway through. The potatoes should be easily pierced. Fennel that seems to burn too quickly should be removed. If you prefer, save a few fennel pieces for garnish.
- Add milk and water/broth to a big pot. Utilizing an immersion blender, add the veggies and puree to the desired consistency, adding additional liquids as necessary. You might prefer your soup smooth or a little lumpy.
- To purée the soup, you can alternatively use a blender or food processor (this method may take two batches to complete). Taste the food and add additional salt and pepper if desired. Bring the soup to the burner and warm it on medium-low heat.
- Fill each bowl to the brim, then garnish with the reserved fennel and freshly cracked pepper. Ideally paired with your favourite crusty bread. Let’s enjoy ourselves.
2. Caramelized Onion And Fennel Pizza
This fennel pizza with caramelized onions and soft vegan cheese is a delicious way to alter the fennel bulb. It is sweet, flavourful, complex, and appealing. The mushrooms, caramelized onions, and fennel flavours are nearly evocative of a sausage pizza. Still, they are considerably less oily, far superior in flavour, and much healthier for the environment.
Prep time: 35 minutes | Cook time: 20 minutes | Total time: 55 minutes | Servings: 1
- Pizza dough, homemade or store-bought: 1 batch
- Onions, sliced into half moons: 2 small
- Fennel bulb, cut into thin slices: 1 large
- Garlic, gently crushed: 5 cloves
- Cremini mushrooms, sliced: 5
- White wine: ¼ cup
- Thyme, divided: 1 teaspoon
- Cashews: 1 cup
- Lemon, juiced: ½
- Nutritional yeast: 1 tablespoon
- Salt, pepper and oil as needed
- Bring a pot of water to a boil while adding the cashews. Set aside after at least 10 minutes of boiling. Set the oven's temperature to 400°F. On a baking sheet, sprinkle the fennel with a little salt, the 5 garlic cloves, a little olive oil, and the dried thyme.
- Fennel should be roasted for 20 minutes or until they begin to brown. Remove the garlic and set the fennel aside (this will go in the cashew cheese). Oven temperature: 425°F. While you wait, start caramelizing onions by frying them in a bit of oil over medium-high heat while stirring them every few minutes.
- To prevent burning, cook for around 30 minutes while reducing the heat and adding a little salt. Cook until they are golden, tender, and have a faintly sweet flavour. Place aside.
- Add the mushrooms and ½ teaspoon thyme to a small saucepan with 1 teaspoon of oil heated on high. Add ¼ cup of white wine, and simmer for about 2 minutes, often stirring, until all the wine has evaporated. Set aside after seasoning with salt and pepper. After draining, add the cashews to a blender with ¼ cup water, 5 cloves of roasted garlic, and salt and pepper to taste.
- The mixture will be pretty thick, so you may need to stop and scrape down the sides a few times as you blend until it is smooth. You might need to grease the pan before stretching the pizza dough out lightly.
- Spread some oil on the bottom of the pan before stretching the pizza dough onto it. Add a thin layer of cashew cheese to the pizza before topping it with the onions and mushrooms. Add some leftover cheese and the crispy fennel on top.
- Pizza should be baked at 425°F for 15 to 20 minutes or until the bottom crust is hard and barely brown.
3. Fennel Fettuccine With Roasted Tomatoes
White wine, spinach, fennel, and roasted tomatoes provide fresh flavours to this dish of fettuccine with spinach and fennel. The best thing is that it is vegan and oil-free.
Prep time: 5 minutes | Cook time: 25 minutes | Total time: 30 minutes | Servings: 6
- Fettuccine: 16 ounces
- Reserved pasta water: ¾ cup
- Unsalted vegetable broth: 4 tablespoons
- Cherry/grape tomatoes: 16 oz
- Finely chopped shallot: ¼ cup
- Garlic cloves: 4
- Fennel bulb: 1 medium
- Vegan Chardonnay: ½ cup
- Vegan butter: 2 tablespoons
- Packed fresh baby spinach: 2 cups
- Ground sea salt: ½ teaspoon
- Freshly ground black pepper: ¼ teaspoon
- Crushed red pepper: ½ teaspoon
- Fresh lemon juice: 2 tablespoons
- Nutritional yeast: ¼ cup
- Turn the broiler on high. Fettuccine should be prepared as directed on the package. Drain, reserving 1 cup of the cooking liquid. Rinse, drain, and then set aside.
- In the meantime, arrange the cherry tomatoes on a baking sheet lined with parchment paper, and cut sides up. Note: Contrary to many recipes, roasting tomatoes technically doesn't require any oil or liquid, but use parchment paper to prevent the tomatoes from sticking to the pan. Salt and pepper the tomatoes, then broil on high for 7-9 minutes, or until they just begin to wilt and brown, checking them occasionally to prevent burning.
- A non-stick Dutch oven or sizable pot (large enough to accommodate all ingredients in addition to the cooked pasta) should have 2 tablespoons of unsalted vegetable broth added to it. Heat over medium heat. While stirring, cook the shallots and garlic for 2 minutes.
- Fennel slices and the final 2 tablespoons of the vegetable broth should be added. Cook for 4-5 minutes, occasionally stirring, on medium-high heat.
- Reduce the heat to medium, stir in the spinach leaves, ¾ cup of the reserved water, ½ cup of Chardonnay, and 2 tablespoons of vegan butter. Stir in ½ teaspoon red pepper, ¼ teaspoon black pepper, and ½ teaspoon salt. Five minutes of simmering with occasional stirring.
- Add cooked spaghetti, ¼ cup nutritional yeast, and 2 teaspoons lemon juice after taking the pan off the heat. Combine by tossing. Turn off the heat.
- Add a portion of spaghetti to each bowl. Add some roasted tomatoes on top. To taste, add additional lemon juice or salt and pepper. Best served right away. If not, you can store it for two to three days in the refrigerator in an airtight container. Add additional lemon juice to the noodles before serving if you won't be eating them right away to revive the flavour.
4. Potato Fennel Gratin Recipe
This recipe for potato fennel gratin is a simple side dish that goes well with any main course. This dish of roasted potatoes and fennel is elevated by adding the bread crumbs on top!
Prep time: 10 minutes | Cook time: 60 minutes | Total time: 1 hour 10 minutes | Servings: 4
- Red potatoes: 1½ pounds
- Fennel bulb halved: 1
- Shallots: 4
- Lemon thinly sliced: ½
- Olive oil extra virgin: 2 tablespoons
- Salt: ¼ teaspoon
- Black pepper: ⅛ teaspoon
- Italian flat-leaf parsley: ¼ cup
- Fennel fronds to garnish
- Lemon slices to garnish
Ingredients For The Bread Crumb Topping
- Breadcrumbs grated day-old bread: 1 cup
- Italian flat-leaf parsley: ¼ cup
- Garlic clove minced: 1
- Olive oil extra virgin: 1 tablespoon
- Set the oven's temperature to 400°F. Put a grate in the middle and one in the bottom of the oven. Use cooking spray to coat a baking or roasting pan that measures at least 9 by 13 inches.
- Add the cut potatoes, fennel, shallots, and lemon to the roasting pan or baking dish. 2 tablespoons of olive oil should be added, and the veggies should be combined for a few minutes while being thoroughly covered in the oil. Add ⅛ teaspoon of freshly ground pepper and ½ teaspoon salt (or to taste). To blend, toss once more. Arrange everything in one layer. Bake on the bottom oven grate for 20 to 25 minutes or until a fork can easily penetrate through a securely sealed piece of aluminum foil.
- After taking the baked vegetable dish out of the oven, carefully remove the foil. Gently toss the vegetables together. Place the dish back in the oven on the center grate (without the foil this time).
- Roast the veggies for another 30 to 40 minutes, or until they are cooked through, golden, and the edges are just beginning to crisp. As the vegetables cook in the oven, gently stir them two more times.
- Prepare the bread crumbs topping while the potatoes and vegetables roast in the oven. The bread crumbs topping should be applied to the vegetable tops during the final 10 minutes of roasting. It will turn the breadcrumbs crisp and golden. From the oven, remove. Transfer to a serving plate and top with lemon and fennel fronds. Serve warm. Lety enjoy.
5. Fennel Risotto With Herby Garlic Cashews
The sweetness of caramelized fennel and garlic herb cashews' saltiness makes this vegan fennel risotto a pleasure for the palate. Simple yet, oh, very tasty!
Prep time: 5 minutes | Cook time: 25 minutes | Total time: 30 minutes | Servings: 2
Ingredients For The Risotto
- Bulb fennel: 1
- Onion: 1
- Olive oil: 1 tablespoon
- Brown sugar: 2 teaspoons
- Lemon juiced: ½
- Soy sauce: 1 tablespoon
- Arborio risotto rice: 1 cup
- Stock powder: 1 teaspoon
- Water: 3 cups
Ingredients For The Cashews
- Cashew nuts: ¼ cup
- Olive oil: 2 teaspoons
- Dried herbs: 2 teaspoons
- Salt: 1 pinch
- Garlic powder: 1 teaspoon
- Cut the fennel and onions into small pieces. First, prepare your vegetable stock or broth by combining stock powder with boiled water.
- Fennel and onion are first fried in olive oil in a deep frying pan. Fennel and onion should be caramelized and light brown after adding the sugar and a dash of water.
- Lemon juice and soy sauce are then added.
- After that, stir in the rice. Add enough vegetable stock to cover the rice completely, then simmer. Over the following 20 to 30 minutes, gradually add more stock, letting the rice absorb the liquid and stirring occasionally.
- Add more water if you run out of stock. Your risotto is prepared when the rice is soft.
Pressure Cooker Method
- Olive oil should be used to sauté the onions and fennel in your pressure cooker.
- Add a little water and brown sugar. Cook until the fennel and onions are caramelized and light brown. The rice, soy sauce, lemon juice, water (1 ½ cups), and stock powder should then be added. Good stirring
- Put the lid on, build up pressure, and then cook for five minutes at high pressure. Allow the pressure to drop naturally.
Method For The Cashews
- Fry the cashews and herbs in a small skillet with olive oil while the risotto cooks. Until brown, stirring often.
- Salt and garlic powder are added once the heat is turned off, and the mixture is finished. Now ready to eat.
6. Blood Orange and Fennel Salad
This gorgeous winter citrus salad with blood oranges and fennel can be eaten as an appetizer, side dish, or a light meal.
Prep time: 15 minutes | Cook time: 5 minutes | Total time: 20 minutes | Servings: 4
Ingredients For The Orange And Fennel Salad
- Fennel bulbs: 2 medium
- Radishes: 3 large
- Regular orange: 1 regular
- Blood orange: 1
- Kalamata olives: ¼ cup
- Walnuts: ¼ cup
Ingredients For The Dressing
- Fresh ginger, grated: 1 tablespoon
- White wine vinegar: 2 tablespoon
- Olive oil: 4 tablespoon
- Pinch of salt & pepper
- In a bowl, combine the grated ginger, white wine vinegar, olive oil, salt, and pepper. Place aside.
- Radishes should be thinly sliced, oranges should be peeled and cut into wedges, and fennel bulbs should be thinly sliced.
- Fennel, radishes, and olives should be placed in a bowl. After that, drizzle over the salad dressing and blend.
- Gently mix in the oranges and walnuts after adding them.
7. Roasted Fennel Pomodoro Recipe
Your dinner table will soon feature roasted fennel and tomatoes as a new favourite dish. It's simple to make and very wonderful!
Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4
- Fresh fennel bulb: 1 lb.
- Red grape tomatoes: 1 cup
- Chopped red onion: ½ cup
- Olive oil: 2 tablespoons
- Garlic powder: ½ teaspoon
- Kosher salt: ½ teaspoon
- Set the oven to 425°F. Fennel should be placed on a baking sheet with shallow sides.
- Mix tomatoes, red onion, olive oil, garlic powder, and kosher salt in a medium bowl.
- Over the fennel, pour the tomato mixture.
- Twenty-five minutes of roasting or until tender. Add reserved feathery fronds on top. Now let’s enjoy.
Fall marks the beginning of fennel's season, which lasts until early spring. You can use it all for your meals, from the bulb to the fronds. The fennel layers on the bulbs overlap one another, somewhat like cabbage.
The stalks have a crunch and texture that reminds people of celery. Although they taste like anise, the feathery fronds resemble fresh dill. Fennel seeds, which can be purchased whole or ground, give food an upbeat flavour.
So don’t miss trying these vegan fennel recipes hope your kids will love them all very much. And if you would like to grow it in your small spaces, you get a guide from the fennel container gardening blog.
I trust you enjoyed this article about the 7 Delicious Vegan Fennel Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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