Fennel Seeds in Cooking: Sweet, Savoury and After-Dinner Uses

Fennel seeds are pale green to golden, curved and slightly sweet, with a soft licorice flavour that is milder than star anise. They appear in Italian sausages, Indian curries, Chinese five-spice and Scandinavian breads. If you have a jar sitting at the back of your cupboard, here are practical ways to put it to work.

What fennel seeds taste like

Think warm, sweet and a little herbal. When whole, the seeds give small bursts of flavour. When crushed or toasted, they become rounder and more aromatic. If you dislike black licorice, you may still enjoy fennel in small doses, because it is much gentler.

Savoury uses

Fennel pairs naturally with pork, which is why it is the signature spice of Italian sausage and porchetta. Try these ideas:

Crush 1 teaspoon with salt, pepper and garlic as a rub for pork chops or roast potatoes.

Add a pinch to tomato sauce, along with a splash of olive oil, for a gentler, rounder taste.

Stir toasted seeds into a lentil or white bean soup.

Fry whole seeds in oil at the start of a curry, along with cumin and mustard seeds.

Sprinkle on roasted fennel bulb, carrots, beetroot or cabbage.

Baking and sweet uses

Fennel seeds are lovely in bread, crackers, biscuits and cakes. They are a classic in Italian taralli, rye bread and some shortbreads. Use 1 to 2 teaspoons per loaf or batch, and toast them lightly first. Fennel and orange zest make a good pair, as do fennel and honey.

Poached pears or apples simmered with a few fennel seeds and a strip of lemon peel are a simple dessert.

After-dinner fennel

In India, a small dish of roasted fennel seeds (often with a bit of sugar coating) is served after meals as a breath freshener. You can make your own: dry-toast 2 tablespoons of seeds for two minutes, let them cool, and store in a small jar by the door. A pinch is plenty.

To make a mild tea, lightly crush 1 teaspoon of seeds, pour over a cup of hot water, cover, and steep for 10 minutes. Strain and drink. It is a pleasant, caffeine-free end to the evening. Treat it as a tasty drink rather than a remedy.

Toasting and grinding

Toast in a dry pan over low heat for one to two minutes until fragrant. Do not walk away, since they can burn. Grind in a mortar or spice grinder. Whole seeds are great where you want a little burst of sweetness, such as in sausage or pickles. Ground fennel blends more smoothly into rubs and sauces.

Choose seeds that are green-gold, fragrant and not dusty. They keep for about a year in a sealed jar in a cool, dark place. If the aroma has gone, it is time for a new jar.

Using too much is the biggest one. Fennel can overwhelm a dish if you go heavy-handed, so begin with half a teaspoon. And do not mix it up with fennel pollen or fresh fennel fronds, which have different flavours.

Who should check first

Fennel seeds are fine in cooking amounts for most people. Pregnant or breastfeeding people, those with hormone-sensitive conditions, anyone taking blood thinners, and people with allergies to celery or carrots should ask a doctor before drinking strong fennel tea regularly or using concentrated products. Babies and small children should not be given strong herbal teas without professional advice.

This article is general information, not medical advice.