Fenchel heisst auf italienisch Finocchio, und weil diese klangvolle Vokabel in meinen Ohren den Geschmack dieser welt­weit ver­brei­te­ten Ge­mü­se-, Ge­würz- und Heil­pflan­ze phonetisch am besten beschreibt, heisst fermentierter Fenchel auch bei mir so. Funky Finocchio.

All parts of the fennel are used in Italian cooking, and the fennel greens add that extra bit of flavor in this recipe as well.

Fermented fennel is highly aromatic

Fennel polarizes because it combines so many different aromas. Responsible for the characteristic taste, smell and healing properties are essential oils.

Trans-anethole and estragole resemble licorice and anise, the bitter taste of fenchone can be compared to mint and camphor, limonene speaks for itself and 1-octen-3-ol provides a flavor that is attributed to mushrooms. On the human body fennel has a refreshing effect. 

Fennel is a popular medicinal plant

For thousands of years, the use of fennel has also been widely used in medicine in many parts of the world.

In Deutschland gehört Fenchel wegen seiner milden Wirkung zu den Heilpflanzen, die schon im Säuglingsalter angewandt werden. Tee aus Fenchelsamen wird nachgesagt, dass er Blähungen lindern soll. Auch das traditionelle Hausmittel Fenchelhonig gegen Husten und Heiserkeit kenne ich selber seit frühester Kindheit.

Funky Finocchio

Fermented Fennel
Eine Frage, die ich häufig gestellt bekomme, ist: "Kann man Fenchel fermentieren?"
"Oh ja, und wie!", antworte ich!
In summer and autumn, from June to the beginning of November, you can enjoy fresh, delicious fennel, with its sweet and anise-flavoured taste. When developing this recipe, my focus was on emphasizing its fine sweetness. The combination with shallots, beet and dill is really tasty. Shallots and beet both also have this fine, sweet taste, and dill works with almost everything anyway because it is so fresh and delicious.
Fermented fennel goes very well with smoked fish and Mediterranean cuisine.
Prep Time 10 minutes
Cook Time 10 minutes


  • 1 bail-top jar, 0.5 liter


  • 480 gr. fennel approx. 4 bulbs
  • 3 shallots
  • 1 tuber beetroot (very small, for color and a gentle aroma).
  • ½ bunch dill
  • 10 gr. salt
  • 1-2 tbsp fennel fronds


  • Slice the fennel and shallots into rings with a vegetable slicer on the finest setting and grate the beet with the coarse side of the box grater. Chop the dill and fennel greens into small pieces. Cover everything with a teaspoon of salt (10 gr.) and knead until brine is formed.
  • In order for the fennel to retain a certain crunchiness, stop kneading just as it begins to soften - that’s usually before enough brine has been produced. Then simply fill up your fermentation vessel with water or a 2% salt brine. This is important so that the vegetables do not come into contact with oxygen and remain in their anaerobic environment under the brine. Under the brine is fine! This is crucial, because everything exposed to the air could become mouldy.
  • In order to prevent the floating of the small shreds and rings, I suggest you use wide, flat weights. Glass lids from Weck jars work great because they overlap and therefore nothing can get past them.
  • Fill the jar, including the weights, no higher than about 3 cm below the rim, pour the brine and leave to ferment in the dark. The first week is best between 20° and maximum 24° C. After a week, place a little cooler, between 16° and 20° C. 
    Fermented Fennel
  • Let ferment for 6 weeks and refrigerate one night before consumption.
Keyword fermented vegetables, low calorie, lactofermentation
Fermented Fennel

Fermented fennel with beet and dill is a special delicacy and goes very well with smoked fish and Mediterranean cuisine. I give five stars for this delight!

Even more fabulous fennel ferments

Fermented Fennel with peppers
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!
➞ jump to recipe
Fermented Fennel with peppers
Fruity fermented fennel relish
This fruity, fermented fennel relish is especially good as a condiment for barbecues. A true summer delight!
➞ jump to recipe
Fermented Fennel
Fennel ferment with radish
Fermented radishes are a quick and delicious ferment on their own. The combination with fennel adds another fresh, crunchy note.
➞ jump to recipe
Fennel ferment with radish


    • Hej Martina,

      wenn Du Dein Ferment essen willst, öffnest Du es und nimmst die Gewichte raus. Drücke nach Entnahme den Rest wieder unter die Lake und lagere es bei 8-10°C.

      Bon appétit!

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