Fennel and Leek are becoming common ingredients in recipes. However, they are not the easiest vegetables to decipher. I mean, look at them? Weird… is my first thought. But there’s so much to them. They add depth and flavor to lots of dishes and are not intimidating once you know how to cut, clean, and store them properly. Not only that, but there are inherent health benefits. So, we ask, what are fennel and leek, really?
What are they and why should we use them?
What is fennel, this crazy, white bulb growing weeds?
The fennel plant was originally grown in the Mediterranean, though currently found all over the world. It has small round white bulb at one end and long stalks with thin green grassy strands on the other. It is a yellow flowering perennial that grows best in dry soil near the coast. Believe it or not, it’s in the carrot family, though not considered a root vegetable. You can eat all parts of the fennel including the stalks and fronds. Think of the stalks like celery and the fronds like dill… only in looks. See my YouTube video on how to easily cut and clean it appropriately.
How can we use fennel?
The fennel bulb works well eaten raw thinly sliced in salads providing a nice crunch. The bulb has a mild taste cooked and added to soups, beans, and casseroles. The fronds are great as a pretty garnish for soups, salads, sandwiches, and casseroles. Fennel, in general, pairs well with grilled and roasted meats like fish and chicken. In fact, it goes beautifully with seafood… Mediterranean, remember?
What does fennel taste like?
Fennel has a very mild licorice-like flavor. It adds depth but does not overpower any other ingredient. I’ve heard that even non-licorice fans enjoy it.
Are there health benefits to consuming fennel?
Yes! Fennel is highly nutritious as it is a good source of vitamin C, fiber, and manganese (cellular and bone protector). It also contains calcium and potassium. Fennel can be taken as an herbal supplement and has been known to help with digestive issues as it may relax the colon. It has also been associated with the decrease of respiratory tract secretions. It is considered an anti-inflammatory and provide antioxidant and antibacterial effects. Careful, though! As with any good-for-you food, eat it in moderation as high doses can interact with medications and is unsafe for pregnant women.
What is a leek, this giant-looking spring onion?
The leek is a plant grown as a vegetable. It is native to eastern Mediterranean and Middle eastern countries. For a simplistic description, it really just looks like a giant scallion (green onion). There is a long white stalk on one end that turns to light green and then to dark green on the other end. It is in the onion family and all but the dark green parts can easily be eaten. Leeks are grown in regions where onions grow and are harvested during the fall months. The key to a good tasting leek is removing all of the dirt and grit hiding between the layers. See my YouTube video on how to easily cut and clean it appropriately.
How can we use the leek?
The white and light green parts of the leek are what most recipes recommend. You can chop them up and add them to soups and stews. They are great with potatoes (as in a leek and potato soup). However, while most of us don’t typically eat the dark green stalks of the leek, you might be surprised to learn that they do impart flavor. You can add the dark green stalks to homemade stocks. You can even boil them with potatoes discarding them when draining the potatoes. The leek stalks add a subtle onion/garlic flavor to the potato water or any dish for that matter.
What does the leek taste like?
Leeks are known to have a mild onion to subtle garlic flavor. They are a great substitute for onions in many dishes. An upside to using leeks over onions is… no crying! That’s right! Save your tears for a truly happy pee-in-your pants moment. 😊
Are there health benefits to consuming leeks?
Yes! Leeks are high in flavonoids (antioxidants) and thought to have anti-inflammatory, anticancer properties. They are rich in Vitamin K that lead to denser bones and lutein known to protect the eyes from cataracts. The next time you’re looking for a mild onion flavor, grab a leek!
Now that you know what fennel and leeks are, check out my short YouTube Video entitled: How to Easily Prepare Leeks and Fennel for your Dishes
Looking for a dish that incorporates leeks? Check this one out.
Savory Bread Pudding (Gluten or Gluten Free)
Interested in other kitchen tips?
How to Bring Butter and Eggs to Room Temperature Quickly
Prepping and Storing Fresh Herbs
Thanks for reading! If you enjoyed this post, please let me know. Check out my YouTube Channel as well to see videos of kitchen tips, blog bakes, and dishes. Until next time, go bake the world!