WHAT IS FENNEL SEED?
Fennel seeds are derived from the fennel plant (Foeniculum vulgare). These small, ridged, green seeds are used as a spice that turns gray as they age. They are aromatic with a sweet, licorice-like flavor due to the compound anethole. Fennel is native to southern Europe along the Mediterranean Sea and widely grown as an herb or a vegetable. Fennel seeds are the dried fruit of this plant and are commonly used as a spice in various global dishes.
HOW CAN YOU USE FENNEL SEED?
Fennel seeds are used in spice blends, soups, sauces, breads, pickling, and sausages. They are common in Mediterranean, Indian, and Middle Eastern cuisines. Due to their natural sweetness, fennel seeds can also be used for desserts including cakes and puddings. When toasted, they release nutty and caramelized aromas that enhance baked goods. Fennel seeds can also be used in tea, which shows just how versatile they can be.
HOW TO GROW FENNEL?
To grow fennel, the seeds should be sown in early spring after danger of frost or midsummer for fall harvest. It should be grown in full sun, well-drained, fertile soil enriched with organic matter. Seeds should be planted ¼ – ½ inch deep and spaced 4-5 inches apart in rows 10-12 inches apart. The seedlings will emerge within 7-30 days, depending on soil temperature and moisture. Once the fennel plant flowers and the flower heads turn brown, the seeds will be ready.
RECIPE
Roasted Carrots with Fennel Seeds
Recipe adapted from
Simply Family Recipes
Makes 6 servings
Serving size: ½ cup
73 Calories per serving
53 mg of Sodium per serving
INGREDIENTS
• 1 lb. fresh carrots, peeled and halved lengthwise
• 2 Tbsp olive oil
• 1 tsp fennel seeds
• Splash of lemon juice
• Salt to taste (optional)
DIRECTIONS
1. Wash carrots.
2. Preheat oven to 425°F.
3. Toss the carrots with olive oil, fennel seeds, and salt on a baking sheet.
4. Roast for 20-25 minutes, flipping halfway through. You’ll know they’re ready when they’re fork-tender and slightly charred.
5. Drizzle with lemon juice right before serving.
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Program adapted by: Shakera Williams, DHSc, MPH, Associate Nutrition & Community Health Agent, LSU AgCenter Northwest Region
Document created by: Hallie Ardoin, MS Nutrition & Community Health Agent, LSU AgCenter Southwest Region
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