On Fennel and a Delicious Fennel Risotto
Fennel is back! This bulb is a very special ingredient, due to its intense aroma and hints of anise. Fennel is one of those foods - either you hate it or you love it. But there is no doubt that it's incredibly healthy.
Fennel is rich in vitamins and minerals: even just 200 grams of fennel cover a quarter of the recommended daily intake of calcium. It also contains vitamins A, K and E as well as beta-carotene, folic acid, iron and almost twice as much vitamin C as an orange! The fennel gets its very special flavour from essential oils like menthol, anethole and fenchone, which contribute to its positive effect on the human body. They, and subsequently anything made with fennel like fennel tea, alleviate bloating and tummy troubles.
Fennel – correct and delicious prep
Fennel tastes great whether you cook it or eat it raw. If you use it in a dish, you should make sure to wash the bulb carefully, as the spaces between the skins often contain sand. Fennel has an intense taste, so slice it very finely. Its cooking time is around 8-12 minutes. You can use the green bits to garnish, season and enhance dishes.
What's the right way to store fennel?
Fennel tastes best when fresh and crunchy, because the essential oils kind of wash off. At home, store your fennel in a cool environment - like the veggie drawer in your fridge, for example. Fennel looks hardy, but it really isn't. It's also quite sensitive to pressure, so handle it carefully, otherwise you'll end up with brown dents on your bulbs.
Coming soon: a fennel tarte (with rice flour) and a fennel and orange salad. Stay tuned...
And now: today's recipe for a super delicious fennel risotto:
Ingredients for 2:
- 200g risotto rice
- 1 fennel (300 g)
- 1 vegetable stock cube
- 100g fresh goat's cheese
- ½ lemon
- 2 garlic cloves
- 1 onion
- 1 pinch chilli powder
- 1 TBSP olive oil (for the onion)
- 1 TBSP olive oil (to caramelise)
- 1 TBSP butter (to caramelise)
- 1 tsp sugar
- 1 TBSP butter (for the risotto)
- 800-1000ml water
- white wine (optional)
- salt and pepper
Preparation:
1.) For the vegetable stock, bring water to the boil and dissolve the stock cube. Peel and finely chop the onion and garlic. Wash the lemon with hot water, rub dry, grate around 1/2 teaspoon of zest and juice the lemon.
2.) Wash and halve the fennel, cut off the root and finely chop the stems. Cut the rest of the fennel into 0,5cm slices. Set aside (a). Save 2 slices per person for caramelising later (b). Chop up the green bits (if there are any) and set aside as well (c).
3.) Heat up the olive oil in a pan and fry the onions until translucent. Add the fennel (a) and the garlic and steam for 2 minutes. Add the rice and steam for another 1-2 minutes. Pour in 1/3 of the vegetable stock (or the same amount of white wine). Mix in the lemon zest and 0,5-1 teaspoons of lemon juice per person. Cook over a medium heat until the liquid has almost evaporated. Stir intermittently until the risotto is nice and creamy. Pour in the rest of the vegetable stock bit by bit until the rice has the desired consistency (20-30 minutes).
4.) After around 15 minutes, heat up the butter and olive oil in a separate pan and fry the fennel slices you set aside (b) over a medium heat for around 3 minutes. Add the sugar and let the slices caramelise for 2-3 minutes.
5.) After the liquid has evaporated from the risotto (after 20-30 minutes), fold in the butter. Season with salt and pepper. Arrange the risotto on deep plates, top with crumbled goat's cheese and the caramelised pieces of fennel and garnish with the fennel green.
I created this recipe for KochAbo and it'll soon turn up in their vegetarian box.
(c) Eva Fischer/Illustration
Fennel Risotto
Ingredients:
Ingredients for 2 people:
- 200g risotto rice
- 1 fennel (300 g)
- 1 vegetable stock cube
- 100g fresh goat's cheese
- ½ lemon
- 2 garlic cloves
- 1 onion
- 1 pinch chilli powder
- 1 TBSP olive oil (for the onion)
- 1 TBSP olive oil (to caramelise)
- 1 TBSP butter (to caramelise)
- 1 tsp sugar
- 1 TBSP butter (for the risotto)
- 800-1000ml water
- white wine (optional)
- salt and pepper
Preparation:
1.) For the vegetable stock, bring water to the boil and dissolve the stock cube. Peel and finely chop the onion and garlic. Wash the lemon with hot water, rub dry, grate around 1/2 teaspoon of zest and juice the lemon.
2.) Wash and halve the fennel, cut off the root and finely chop the stems. Cut the rest of the fennel into 0,5cm slices. Set aside (a). Save 2 slices per person for caramelising later (b). Chop up the green bits (if there are any) and set aside as well (c).
3.) Heat up the olive oil in a pan and fry the onions until translucent. Add the fennel (a) and the garlic and steam for 2 minutes. Add the rice and steam for another 1-2 minutes. Pour in 1/3 of the vegetable stock (or the same amount of white wine). Mix in the lemon zest and 0,5-1 teaspoons of lemon juice per person. Cook over a medium heat until the liquid has almost evaporated. Stir intermittently until the risotto is nice and creamy. Pour in the rest of the vegetable stock bit by bit until the rice has the desired consistency (20-30 minutes).
4.) After around 15 minutes, heat up the butter and olive oil in a separate pan and fry the fennel slices you set aside (b) over a medium heat for around 3 minutes. Add the sugar and let the slices caramelise for 2-3 minutes.
5.) After the liquid has evaporated from the risotto (after 20-30 minutes), fold in the butter. Season with salt and pepper. Arrange the risotto on deep plates, top with crumbled goat's cheese and the caramelised pieces of fennel and garnish with the fennel green.
