Have you ever eaten roasted fennel? It's easier to prepare than you think. It's versatile and its taste changes if you eat it cooked or raw. Try it and see!
It is a great vegetable to include as part of your grilled vegetable platter.
Fennel is a bulbous vegetable that belongs to the carrot family.
Fennel has two distinct parts -a large white bulb with many layers and long hollow stalks with feathery green fronds.
Raw fennel has a mild, refreshing, faint anise flavor. Grilled or roasted fennel has a mild sweet taste.
Look for white bulbs that are compact and firm, blemish-free and without any cracks. The stalks should be crisp with fronds that show no sign of wilting or flowering.
Store unwashed fennel in a plastic bag, in the refrigerator for 3 to 4 days.
Nutrition note: Fennel is a great source of vitamins A and C, fiber and potassium. One cup of chopped fennel will provide you with approximately 30 calories.
How to Prepare the Funnel?
- Rinse your bulb under cold running water;
- Cut off the stalks and the feathery fronds from the bulb;
- Trim off a very thin slice from the base of the bulb and remove any of the outer tough layers if they appear to be blemished. You can use a peeler to remove any spots;
- Place the bulb upright and simply slice it lengthwise. When grilling, it is important to leave the inner core in place as this will prevent the fennel bulb from falling apart.
INGREDIENTS OF THE ITALIAN GRILLED FENNEL:
PREPARATION OF THE ITALIAN GRILLED FENNEL:
Heat grill to medium high heat.
Brush lightly with olive oil and place directly onto the grill. Both an indoor or outdoor grill works great with this recipe.
Grill for about 3-5 minutes of each side or until lightly charred. The fennel cooking time will vary as it depends on the size of your fennel bulb. The end result should be a soft and tender bulb.
Remove from grill and place on serving dish. Squirt with the lemon juice of 1/2 a lemon.
Season with sea salt and a grinding of pepper to taste. A sprinkle of Italian parsley and you are done!
Be prepared to listen to all the OOHS and the AHHS as your family and friends devour this grilled fennel.
Servings 4
- Amount Per Serving
- Calories 102
- % Daily Value *
- Total Fat 7g11%
- Sodium 61mg3%
- Potassium 503mg15%
- Total Carbohydrate 9g3%
- Dietary Fiber 4g16%
- Protein 1g2%
- Vitamin A 155%
- Vitamin C 21.2%
- Calcium 61%
- Iron 0.9%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
*Notes: Please keep in mind that the nutritional information provided below is just a rough estimate and variations can occur depending on the specific ingredients used.
How to use fresh fennel?
As was mentioned, all parts of the fennel are edible in different ways to maximize taste
- The fronds: Can be used just like any fresh herbs as a garnish and in soups, stews and salads;
- The stalks: Great to include when making soup stocks, stir-fries and/or as a base when roasting fish or chicken in the oven.
- The bulb: Can be eaten raw or thinly sliced in salads. It can also be roasted (or grilled) with other vegetables to make the perfect side dish.
In fact, you won’t believe how easy it is to make grilled fennel. What is more unbelievable is the taste transformation from a light anise flavor to an unexpected sweetness, achieved with just a few ingredients.
Ingredients
Directions
Heat grill to medium high heat.
Brush lightly with olive oil and place directly onto the grill. Both an indoor or outdoor grill works great with this recipe.
Grill for about 3-5 minutes of each side or until lightly charred. The fennel cooking time will vary as it depends on the size of your fennel bulb. The end result should be a soft and tender bulb.
Remove from grill and place on serving dish. Squirt with the lemon juice of 1/2 a lemon.
Season with sea salt and a grinding of pepper to taste. A sprinkle of Italian parsley and you are done!