Finocchio favoloso! Fennel is the superstar of the Mediterranean and especially Italian cuisine for a reason. Fresh fennel bulbs are available in summer and fall. So this is the best time to ferment fennel to get its full nutritional potential.
Fermenting fennel optimizes the benefits of nutrients and active ingredients
The crunchy vegetable contains relevant amounts of potassium, calcium, magnesium, vitamin C, folic acid, silicic acid, vitamins A, B and C. The vitamin C content is twice that of an orange and supports the body's immune system. In addition, fennel provides valuable prebiotic fiber and is low in calories. Fermentation makes it easier to digest and adds probiotics. Probiotics are living microorganisms that, when ingested with food, boost the immune system and the microbiome in the gut.
Recipe for fermented fennel
- Fennel, salt and water
Fresh fennel is very easy to ferment at home. You simply cut off the top tips of the bulbs and slice or cut the rest into fine strips, cover them with 2% salt, massage it lightly and let it sit until a good amount of brine has formed.
For fermentation, the fennel is placed in a fermentation vessel. First, it must be well pressed down to avoid air pockets and should be fully submerged in the brine. If the brine created is not enough, simply top it up with a little water. Weighted down with wide, flat weights, even small pieces of fennel can't get above the brine. Glass lids from jars work great.
However, it is important that no oxygen gets to the fermenting goods during the fermentation process. So please pay attention on the one hand to the sealing with brine, and also use a suitable vessel. I like to recommend jars with rubber rings, which can be obtained in good quality already very inexpensive.
Place the jar in the dark at 18° to a maximum of 24° C and allow to ferment for 3-5 weeks.
The already flavorful fennel offers room for many combinations with a variety of herbs and spices. Try your way through the flavors and simply ferment small test jars until you find your personal favorite.
The quantities given are for a 0.5 liter jar each.
Fermented fennel "Wild Galway"
Llewyn Màire of Savage Craic Ferments inspired me to create this delightfully aromatic combination. I would love to join them on a Saturday at the Ballyvaughan Farmer's Market in North Clare, Ireland to taste one of their delicious ferments. Until I finally travel to Ireland again, we'll just keep chatting on instagram. I always enjoy their forthright warm-heartedness.
- 1 fennel (200 gr.)
- a few sprigs of fresh lemon thyme
- 1 tsp whole mustard seed
- fennel fronds
- 2 gr. salt
- brine to fill
Strip the lemon thyme and chop it together with the fennel greens. Coarsely pound the mustard seeds in a mortar. Cut the fennel into very fine slices with a vegetable slicer. Sprinkle everything with the salt and leave to brine for 20-30 minutes. Fill up the jar with 2% brine, if necessary, and let it ferment in a rather cool place for 2-3 weeks.
Fruity summer fennel
- 1 small fennel
- 1 firm pear
- 1 handful of blueberries
- 1-2 stalks of thyme
- 2.5% brine
Cut the fennel and pear with a knife into equally wide, rather coarse slices, respectively strips. Pluck the thyme from the stems and chop. Place in a fermentation vessel and fill with the brine. Leave to ferment for 1 week.
If you like this recipe, you'll definitely be a fan of fruit fermentation.
More fermented fennel recipes
- Cooks in 10 minutesDifficulty: easy
Eine Frage, die ich häufig gestellt bekomme, ist: "Kann man Fenchel fermentieren?"
"Oh ja, und wie!", antworte ich!
- Difficulty: easy
Fiery and fruity with just the right touch of lemon. A perfect complement to the barbecue!
- Difficulty: easy
This ferment is a fruity and spicy hit from fennel with two kinds of fresh peppers, mild and spicy. Not one summer party without it!
- Difficulty: easy
This fruity, fermented fennel relish is especially good as a condiment for barbecues. A true summer delight!