16 Vegetarian Recipes with Fennel Seeds (2024)

Resources and Roundups August 4, 2022

posted by Christine Melanson0 comments »

Fennel seeds are a superstar ingredient in meatless cooking, providing depth of flavor at such a low cost! I am here to share some seriously tasty vegetarian and vegan recipes which benefit from this wonderful seed that can easily be found in your grocery store’s spice section.

16 Vegetarian Recipes with Fennel Seeds (1)

Are you looking for ideas to use up that mysterious jar of fennel seeds in your spice collection? Have you had to buy a jar for one recipe and now you want to use it up? Or have you recently fallen in love with them and want more, more and more ideas. Let me help!

Fennel seeds are a hidden gem and one of my absolute favorite things to cook with as a vegetarian. They are easy to find, cheap to buy, and yet they add so much to a dish. They are adaptable and fit into so many different cuisines. They can help you nail the flavor of meaty dishes you’ve been craving.

Before we start talking specifics, let’s answer any questions you may have…

Fennel Seeds 101

16 Vegetarian Recipes with Fennel Seeds (2)

What are fennel seeds?

Fennel seeds are dried whole seeds, harvested from the flowers of the fennel plant. They are generally a light sage green color.

Where can I buy fennel seeds?

You can get them in the herbs and spices section of a supermarket and they are not at all uncommon. Even if they’re not something you have come across before, you are unlikely to have any issue tracking them down.

What do fennel seeds taste like?

Fennel seeds give off a sweet, slightly aniseed, slightly licorice flavor. Not a harsh licorice like the candy, it’s more delicate than that and we use it sparingly.

Don’t be deterred if you don’t generally like aniseed flavors, because it’s really subtle and it’s part of a larger package of flavors. I don’t enjoy a shot of Ouzo or Absinthe, but fennel seeds in your cooking are not going to conjure that same vibe.

Will I like fennel seeds if I don’t like fennel bulb?

I include this question just to make the point that I really don’t enjoy fennel bulb, but I love fennel seeds, so please don’t leave fennel seeds out of a recipe because you don’t like fennel bulb.

(Like I did for many years, only to discover I was really missing out, and now I am obsessed enough to write articles about them on the internet. Go figure.)

What types of cuisine do you tend to find fennel seeds in?

Fennel seeds actually pop up all over the place and aren’t strongly linked to any one region. They feature in Chinese five spice mix, and in Egyptian Dukkah. You’ll see them in some curry recipes and Mexican and Tex-Mex seasoning blends. They also feature heavily in the kind of Italian sausage that’s so dominant in Italian American cooking.

I am not an expert in what’s actually authentic around the world, but I do see fennel seeds fitting into any of these flavor profiles really well.

How fennel seeds can benefit meatless cooking

Fennel seeds are a bit of a secret weapon for vegetarian cooking and I put that down to two main reasons:

  • They are source of concentrated umami flavor, and can give off a certain “je ne sais quoi” in a dish that you can’t think how to liven up. This is especially amazing when you consider how cheap they are.
  • They’re reminiscent of certain nostalgic meat based meals, so they can be very useful when you’re trying to recreate a dish into a meatless version of itself, especially Italian and Italian-American dishes.

So without further ado, I am going to introduce you to some recipes from my site which put fennel seeds to work! Enjoy…

Fennel seeds are a superstar ingredient in meatless cooking, providing depth of flavor at such a low cost! I am here to share some seriously tasty vegetarian and vegan recipes which benefit from this wonderful seed that can easily be found in your grocery store's spice section.

16 Vegetarian Recipes with Fennel Seeds (3)

Tuscan Butter Bean Bake

This white bean bake packs Italian inspired goodness into every bite, with fennel seeds and red pesto adding so much flavor.

A creamy vegan dal that benefits from a deeply flavorful spice and seed mix, overlayed with the bright vibrancy of lemon and coriander.

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Spaghetti with Breaded Halloumi Balls

Tasty breaded halloumi stands in for meatballs in this fun vegetarian dinner! The breading mix has fennel seeds and smoked paprika for a deep flavor that goes perfectly with a creamy tomato sauce.

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Halloumi Pizza

That same breaded halloumi makes a pizza topping in this tasty recipe, which is sort of like putting spicy halloumi fries on pizza and calling it a day. This is great for those who like their pizza a little on the "extra" side.

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This pasta recipe brings together lots of tasty umami ingredients to make something date-night worthy from a batch of oyster mushrooms.

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A lentil bake is kind of a tough sell, but the combination of spices here makes it so, so good. You'll be surprised at this one!

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Smoky, fennel-y halloumi and chickpeas contrast with a creamy herby dressing in this substantial salad recipe.

16 Vegetarian Recipes with Fennel Seeds (10)

A tasty concoction of Mediterranean flavors come together to make a batch of truly epic vegan smashed potatoes.

16 Vegetarian Recipes with Fennel Seeds (11)

Smoky Roasted Lentils

Roasting lentils with fennel seeds and smoked paprika gives them an incredibly tasty edge, making a great salad topper or sandwich / wrap filler when you may be missing something "meaty".

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Vegetarian Zuppa Toscana with Lentils

A copycat Olive Garden recipe, this uses fennel seeds to recreate the smoky Italian sausage flavor so common in Italian-American cooking.

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This soup uses fennel seeds in the same way, evoking a smoky sausage flavor within the creamy broth. One of my favorite ever soups.

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Vegan Rigatoni with "Spicy Sausage" Lentils

And again, we're using fennel seeds to flavor lentils into something resembling crumbly Italian sausage. Nope, I'm really not bored of this yet!

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Vegetarian Stuffed Pepper Casserole

Strips of bell pepper are cooked alongside the deliciously spiced tomato lentil sauce to bring you the flavors and textures you love from a vegetarian stuffed pepper - but in a faster and easier casserole form!

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In this recipe, the fennel seeds comes in via the Dukkah coating on the feta. It's a simple sheet pan meal that gets a big upgrade thanks to this amazing spice mix.

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Halloumi Breakfast Hash

Old school diner meets trendy brunch spot in this delicious vegetarian breakfast plate where fried halloumi tops a potato and pepper hash. The fennel seeds and smoky spices ensure this tastes amazing and varied with every bite.

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Taco Spiced Green Lentil Soup

This is not your average lentil soup! With an amazing combination of spices and flavors and toppings, this is another super economical meal that tastes even better than you might be expecting.

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posted by Christine Melansonon August 4, 2022

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16 Vegetarian Recipes with Fennel Seeds (2024)

FAQs

What can I do with lots of fennel seeds? ›

Use to flavour fish, meat and vegetable dishes, as well as breads and chutneys. You can also chew the whole seeds to freshen your breath, and they're believed to aid digestion, too.

What does fennel pair well with? ›

When it comes to flavour matches, with fennel you're spoilt for choice. Thanks to its subtle aniseed taste, it's so good with seafood – whether that's stuffed into whole fish, shaved into an accompanying side salad, or tossed through a pasta dish. But it's also delicious with chicken or pork, particularly sausages.

How many fennel seeds to use? ›

How to use fennel seeds. Fennel seeds contain higher concentrations of oils than the fennel plant. For this reason, you only need to use a teaspoon to 1 tablespoon (about 2 to 6 grams) of dried, whole fennel seeds in most recipes. If you're making tea with fennel seeds, you'll only need about 1 teaspoon.

Why do you soak fennel in water? ›

It helps in regulating the flow of the blood, thus reducing the pain caused by cramps. Soak fennel seeds in water overnight and have them first thing in the morning.

Why do chefs use fennel so much? ›

Though often overlooked by home cooks, this versatile ingredient is beloved by chefs for its pleasantly sweet, fresh flavor and mild aromatic character.

Who should not use fennel? ›

Some studies have found that fennel has an estrogenic effect, which means that it mimics the effects of estrogen. Pregnant and breast-feeding women should not drink fennel tea. People with cancers that are sensitive to estrogen should also avoid the use of fennel.

What does fennel do to your stomach? ›

Improved digestion.

In many parts of the world, it's common to eat a little bit of fennel after a meal to aid with digestion and relieve gassiness. Fennel has been shown to help with digestion by reducing inflammation in the bowels and decreasing bacteria that cause gassiness.

What are the side effects of fennel? ›

Side effects of Fennel include:
  • difficulty breathing.
  • tightness of chest/throat.
  • chest pain.
  • nausea.
  • vomiting.
  • hives.
  • rash.
  • itchy or swollen skin.

Can you eat too many fennel seeds? ›

Although whole fennel seeds are safe to eat in moderation, the concentrated levels of chemicals found in many supplements or essential oils may not be as safe. Anethole, one of the major compounds in fennel seeds, has properties similar to estrogen.

Should I crush fennel seeds? ›

To release the flavor, the recipe will often call for crushing the seeds, sometimes after toasting them. You don't need a spice grinder to use fennel seed unless you are making a fine powder. For everyday cooking, I'd recommend just crushing the seeds with a rolling pin or even a heavy pot.

Can I chew and swallow fennel seeds? ›

A: Yes it is perfectly safe and even healthy to swallow fennels seeds after chewing.

What is the healthiest way to eat fennel? ›

The bottom line

Adding them to your diet may improve heart health, reduce inflammation, suppress appetite, and even provide anticancer effects. To reap the benefits of fennel and its seeds, try incorporating raw fennel bulb into your salads or using the seeds to flavor soups, broths, baked goods, and fish dishes.

Can I chew raw fennel seeds? ›

Some people use them to squash bad breath. In certain areas of the world, like India, it is common to chew on fennel seeds after a meal to help combat bad breath. These tiny seeds may help keep halitosis at bay thanks to their antimicrobial properties15 .

How do you preserve fresh fennel seeds? ›

To harvest fennel seeds, cut off whole umbels with secateurs early in the morning. Then lay them out to dry out at room temperature for a few days. The dried fennel seeds usually fall off the umbels on their own. You can keep the seeds in a jar, and store them in a dark, cool place for several years.

Can I boil fennel seeds and drink the water? ›

Boiling: Take a tablespoon of fennel seeds and add them to a pot of water (about 2 cups). Bring the water to a boil and let it simmer for 5-10 minutes. Remove from heat, strain the water, and let it cool down. Drink it in the morning on an empty stomach.

Is it safe to eat a lot of fennel? ›

Eating fennel in moderation is part of a healthy diet and generally considered safe for most people. But eating large amounts every day could have some negative effects for certain people. Talk to your doctor if you have concerns about how much fennel you should be eating.

Can you freeze fennel whole? ›

Yes. Before freezing, blanch fennel for one minute in boiling water that has the juice of half a lemon squeezed in. This will help to preserve the fennel's bright colour. It can then be placed in freezer bags and frozen for up to six months.

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