Fennel may not scream fall vegetable the way certain carve-able gourds do, but if you’re passing it up this time of year, you’re missing out on a ton of flavor, texture, and variety. Grab a bulb and you’ll no doubt join the fennel fan club with us.

The bulb-shaped veggie is native to the Mediterranean and is often tied to Greece and Italy, where wild fennel still grows and is widely used in the local cuisine, according to FoodPrint, a project led by GRACE Communications Foundation to increase public awareness of current food systems and advocate for sustainable alternatives. Today, it’s most often grown in India, China, Syria, and Mexico, and within the United States, it’s a minor crop in California and Arizona, according to FoodPrint.

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Fennel has also been touted for its medicinal properties for centuries; even the ancient Roman Pliny The Elder recommended it as a treatment for stomach ache, uterus health, and more.

But what’s so great about fennel today? Find out why it deserves a spot on your plate this month.

Taste test

Fennel is often associated with the flavor of licorice, but don’t let the idea of a candy-flavored vegetable turn you off—the flavor isn’t quite the same as a Halloween treat. You could very well still like fennel even if you don’t like the candy, because the flavor is more herbaceous and less pungent, says Juliet Glass, director of communications at FRESHFARM, a non-profit that operates producer-only farmers’ markets in the Mid-Atlantic region. “It’s a much more botanical, lively flavor. It’s not synthetic, and it has a sweetness to it as well that is really nice,” she explains.

The texture of raw fennel is similar to celery, Glass adds. “It’s juicy and crunchy.” In comparison, cooked fennel takes on a silky texture, the licorice flavor mellows out even more, and the ribbons become caramelized, she says. “Do yourself a favor and give it a try because it’s a great winter vegetable,” Glass says.

At the top of the fennel bulb, you’ll see green leaves that look like dill but don’t taste like it. These are often used as garnish or as you would any other herb, and they taste similar to the fennel plant, with a light licorice flavor, explains Debra Moser, co-founder of Central Farm Markets in Washington D.C.

The nutritionist says…

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No matter how you slice it, fennel is an incredibly nutritious addition to your diet. “Fresh fennel contains a nice dose of vitamin C, potassium, and manganese. These nutrients are helpful for immunity, blood pressure, and bone health, respectively,” says Rachael Hartley, R.D., L.D., a certified eating counselor and author of Gentle Nutrition: A Non-Diet Approach to Healthy Eating. “It also contains the phytonutrients rosmarinic acid, chlorogenic acid, and quercetin, compounds that have antioxidant benefits.” Phytonutrients are what give plants their color, taste, and smell, and are often associated with boosting our immune-systems and protecting us from chronic disease, according to Harvard Health.

The crisp vegetable may also have some gut-health benefits, too, Hartley says. “Fennel has long been used to support healthy digestion thanks to anetheole, a compound that helps relax stomach muscles and can help reduce gassiness,” she says. Though anetheole is typically associated with fennel seeds (which are a delicious spice to add to your cabinet, ground or whole), the fresh bulb does contain a small amount, she notes. To reap the gut-boosting benefits, Hartley recommends chewing on a few raw slices to help with digestion after meals.

When to stock up

Fennel is a cool-weather crop, usually making its appearance in early October; in some parts of the country, it continues to grow through the winter and into spring, according to FoodPrint. In Northern California, which has a similar climate to Italy (fennel’s home country), you may be able to find fresh fennel nearly year-round—and even see wild fennel growing on the side of the highway, Glass says.

Elsewhere, fennel you see in the spring may have been stored through the winter, but should retain its flavor; fennel actually harvested in warmer months, though, can become slightly fibrous and not as juicy as when it’s harvested earlier. That’s why it’s a good idea to buy from a farmers’ market, so you can ask what type of fennel is for sale and about its flavor.

How to pick the perfect fennel bulb

You’ll sometimes see fennel in the supermarket called fennel, fennel bulb, fennel root, or anise root, says Glass.

“When you’re looking for fennel at the grocery store and farmers’ market, you want to look for an unblemished bulb,” Glass says. Check that the bulb doesn’t have any browning, and is firm to the touch with a light green color, says Moser. It will likely smell slightly of licorice, she adds.

Fennel bulbs from a farmers’ market will often come with fronds at the top that are bright green and moist, Moser says. You may find that those from the grocery store don’t include these, and that’s okay, she adds.

What to do with your haul

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Now that you’ve picked out the perfect fennel bulb, it’s essential to store it properly to make the most of your veg. Like celery, fennel can last about a week or longer in the fridge, even if it comes from a grocery store.

Start by cutting the stalks and fronds to save space in your fridge, suggests Glass. You can keep those in a baggie in the freezer to use for stock, use fronds to garnish dishes, or compost unused pieces. Then, take the bulb itself and wrap tightly in plastic, paper towel, or an environmentally-friendly alternative, and store in the fridge crisper drawer, she says.

When you’re ready to eat, you may want to remove the first outer layer, as these tend to be tougher, and give the bulb a good clean before slicing. Then, you can cut out the woody core and save for stock or compost, but some people don’t mind the texture when it’s cooked, says Glass.

As always, asking your farmer for their favorite way to prep fennel is a great idea, Glass and Moser say. Here are a few delicious ideas a try:

• Roasted. Drizzle with olive oil and cook fennel with other fall veggies, like carrots and Brussels sprouts. Top with pesto for a delicious fall side dish, suggests Hartley.
• Sliced into salad. Fennel pairs beautifully with other cold-weather crops, like citrus. Slice fennel with a vegetable peeler and serve with orange slices, black olives, olive oil, and fennel fronds, says Glass.
• Mixed into chicken salad. While many people turn to celery for a mild crunch, try swapping in sliced fennel to shake up your usual chicken salad, suggests Hartley.
• As a garnish. Fennel is a great opportunity for whole-vegetable eating, and the fronds are a great garnish for salads and fennel dishes, says Glass. You can also mix the fronds with olive oil, panko bread crumbs, salt, and pepper and process into a stuffing for fish or chicken, adds Moser.
• Added to stock. The trimmings, core, stalks, and outer layers are great tossed into a stock pot for making vegetable or chicken stock, says Glass.
• Stirred into a poaching liquid. Saute fennel slices with garlic, a can of tomatoes, and olive oil to create a delicious poaching liquid for shrimp, scallops, or white fish like cod. For an extra-special touch, add a small pinch of saffron, Glass says.

Superstar recipe

Homemade Turkey Sausage, Fennel, and Arugula with Chickpea Rigatoni

There’s something fantastically fresh about crisp slices of fennel in a salad, but for those wanting to dip their toe into trying the vegetable (or fennel-lovers who want to shake things up) this weeknight pasta dish is a winner. Cooking fennel offers a silky texture and a more subtle licorice flavor, creating an excellent way to introduce the veg into your diet. In this dish, chickpea pasta is folded into a sauce of spiced turkey, sliced fennel, garlic, lemon juice, peppery arugula, and cheese for the perfect bite.

Get the recipe

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