Caramelized Fennel in Orange Sauce with Dual Mashed Potatoes
French cook in a vegan restaurant recommended to me a dish with fennel; at first I was sceptical because I didn’t really like fennel, but I was pleasantly surprised when I tasted the dish. Since then, it’s become a favorite of mine and my family, and I’ve served it in a variety of ways.
I had previously known fennel only as a tea for babies and seeds for bread seasoning. I had always found the smell to be unpleasant, and I presume that’s how the Germans and Austrians had also felt when the Romans brought their first fennel bulbs with them. Until then, fennel was totally unknown in this region, although it was widespread throughout southern Europe and especially loved in Italy.
The etheric oil is the reason for the distinct taste. Anethon is what gives the leaves their special flavor which is similar to anise, and fenchon is what makes the bulbs more bitter.
When prepared properly, fennel is a delicious vegetable, and that’s what finally convinced even the northern Europeans.
The history of fennel began in Egypt. Over 4400 years ago. The original plant – wild fennel (Foeniculum vulgare) – was especially valued for its medicinal properties.
The fennel seeds were used to treat illnesses of the bronchia, and the roots were used for stomach problems. Over many years, the wild fennel was cultured to become the vegetable fennel, whereby the bulbs are actually only thickened leaf tubes and are more lush than from wild fennel.
High-percentage Absinth and France’s national liqueur Pastis get their unusual flavor from fennel seeds.
Nutrition Information
Fennel Bulbs
Amount per 100 Grams
Calories 31
Fat Content 0,2 g
Natrium 52 mg
Potassium 414 mg
Carbohydrates 7 g
Roughage 3,1 g
Protein 1,2 g
Magnesium 17 mg
Vitamin A 134 IU Vitamin C
12 mg
Calcium 49 mg Iron 0,7 mg
Ingredients for 4 Portions
For the fennel:
- 4 (1000 g) organic fennel bulbs
- 4 Tsp peanut oil
- 3 Tsp raw cane sugar
- 200 ml vegetable broth
- 200 ml fresh-squeezed orange juice (approx. 2 large oranges)
- 100 ml cream (vegetable-based)
- 1 Tsp spicy mustard
- 1 Tsp curry powder
- 1 Tsp ginger powder
- Salt
- Pepper
Steamer
For the mashed potatoes
- 700 g sweet potatoes
- 700 g potatoes (mealy)
- 250 ml almond milk, unsweetened
- Salt
- Pepper
Preparation: Fennel
Afterwards, let it cool for 5 minutes.
Add mustard, curry powder and ginger powder.
Remove from the heat, but keep it warm.