A unique hummus recipe using roasted fennel that is easy to prepare and super healthy. Surprise your guests this holiday with this tasty hummus recipe!
Roasted Fennel Hummus is my new favorite hummus recipe. I’m not exaggerating but I make hummus at least 4 times a week. That’s how much we love hummus in our home, it’s our go-to spread or dip. I have used it in wraps, pizza, stews, sandwiches, pasta, bagel, etc. It is not only easy to prepare but the flavors are limitless.
What Is Fennel?
Fennel is a vegetable with a bulbous base, it has a fronded top that looks similar to dill. It has a slightly sweet flavor with a mild anise or licorice flavor, it is crunchy and great for salads. I decided to let the anise flavor shine in this recipe so I left out cumin which would overpower the flavor.
Scroll down to the bottom of the post for the entire recipe, which includes detailed cooking instructions and an ingredient list. However, if you want to learn more about fennel, don’t skip reading this handy guide.
Is Fennel Good For You?
Indeed! Fennel bulb has various health advantages and may possess anti-inflammatory, antioxidant, and antibacterial properties.
Fennel bulbs have excellent vitamin C content. Vitamin C is the body’s most vital water-soluble antioxidant, capable of neutralizing free radicals in all of the body’s aqueous environments. If left unabated, these free radicals induce cellular damage, resulting in the pain and degeneration of joints associated with rheumatoid arthritis and osteoarthritis.
Fennel contains selenium, which appears to regulate the immune system and increase the development of killer T-cells. Studies have indicated that consuming selenium through food can enhance immunological response, particularly to viral agents.
Vitamin C, contained in fennel bulbs, is naturally antimicrobial and essential for proper immune system function.
For a healthy digestive tract, fennel’s fiber content prevents constipation and promotes regularity.
May Help Reduce High Cholesterol Levels
As an excellent source of fiber, the fennel bulb may help reduce high cholesterol levels.
Increasing Iron Absorption
One of the most prevalent nutritional deficiencies worldwide is iron deficiency, which is also the main cause of anemia.
Iron-rich meals can be better absorbed by the body when combined with foods high in vitamin C, like fennel.
Fennel contains the mineral selenium, which is hard to find in food sources like fruit and vegetables. It supports the operation of liver enzymes and aids in the body’s detoxification of some substances linked to cancer.
Additionally, selenium can stop inflammation and slow the formation of tumors.
Additionally, because fiber cleanses the colon of potentially carcinogenic toxins, the fennel bulb may help in colon cancer prevention.
Reduce Risks Of Strokes And Heart Attacks
Apart from its fiber content, Fennel is an excellent source of folate, which is essential for converting a hazardous molecule called homocysteine to more benign ones. Homocysteine, which can cause direct damage to blood vessel walls at high levels, is considered a considerable risk factor for stroke or heart attack.
In addition, Fennel is rich in potassium, which has a demonstrated ability to reduce high blood pressure, which may help lessen the risk of stroke or heart attack.
The following are some ways that fennel’s vitamin and mineral composition helps to develop and preserve bone health and structure:
- Both calcium and phosphorus are essential for the growth and upkeep of strong bones.
- For the development of the bone matrix, manganese is essential.
- These two elements—iron and zinc—are essential for the maturation and synthesis of collagen.
- Low vitamin K intake has been linked to an increased risk of bone fracture.
Dietary fiber acts as a “bulking agent” in the digestive tract and is a key component in weight management.
These substances improve satiety and decrease appetite, resulting in a longer feeling of fullness and a reduced caloric intake overall.
Another study from 2015 indicated that fennel tea helped women who drank it before a meal feel fuller than those who drank the placebo.
Good For Skin
Vitamin C is abundant in raw fennel. The production of collagen, the structural component of the skin, requires vitamin C. As an antioxidant, it aids protect cells from free radicals like those found in sunlight, pollution, and smoke.
Recipe’s Required Ingredients
- Fennel bulb: Try to use fresh ones.
- Chickpeas: You can use home-cooked or can ones after well-draining.
- Olive Oil: I used extra virgin olive oil. Why? Because it is healthy. However, you can use your favorite or available one.
- Tahini Paste: Tahini is a sesame seed paste that’s used in a variety of Mediterranean recipes, like hummus. It lends an element of earthiness.
- Lemon Juice: It gives a fresh, a little tangy taste to your hummus.
- Garlic: You simply can’t miss the garlicky flavor in hummus! Although I prefer and suggest using fresh garlic cloves for greater taste and aroma, however, you can use frozen garlic cloves or garlic powder instead.
- Salt: I use sea salt, but you may use any natural salt.
- Fennel Fronds: Fronds are those adorable frilly, green leaves that are growing from a fennel bulb’s stalks. They have a soft, feathery texture and resemble fresh dill in appearance.
How To Make Roasted Fennel Hummus?
To make Roasted Fennel Hummus, cut fronds off the fennel and reserve them for garnish or homemade veggie broth. Cut the fennel into quarters and roast in preheated oven for 30 minutes.
In a food processor add chickpeas, olive oil, water, tahini, lemon juice, garlic, and salt. Process until smooth. Add roasted fennel and salt, and continue to puree until smooth. Transfer to a bowl and serve with your favorite accompaniment.
You can serve this roasted fennel hummus as:
- A veggie dipper for a low-calorie snack. I love enjoying it with crunchy cucumber slices or baby carrots.
- Serve with chips.
- Serve it with whole wheat pita triangles, crackers, or pita chips.
- It can also be used as a sandwich, wrap, or pizza spread.
- Serve with roasted vegetables or meat.
- Toss a spoonful of it into your salad or pasta.
There are numerous options available, so don’t just restrict yourself to just one or two.
The leftover hummus can be kept in the fridge for up to a week. However, you can freeze it for up to a month if you intend to prepare a larger batch for later use. However, for safe storage, keep it in an airtight jar or container.
Allow it to thaw in the refrigerator for at least one night before you plan to use it. Give the hummus a quick stir before using it if it starts to separate a little.
- Completely cool the roasted fennel before adding it to the food processor along with other ingredients.
- Make sure to scrape the sides periodically to ensure that everything blends evenly and that there are no chunks.
- The time required to smooth it may vary depending on your blender or food processor.
- If you feel that the hummus is too thick, add 1 tbsp. of water or more until the desired consistency is achieved.
Here Are Some Of My Go-To Hummus Recipes:
- Zucchini Hummus
- Broccoli Hummus
- Spicy Black Bean Hummus
- Artichoke Hummus
- Roasted Red Bell Pepper Hummus
Frequently Asked Questions
What Does Fennel Taste Like?
The anise or licorice taste of fennel is quite subtle, but it can be amplified or even made sweeter by the cooking method. When fennel is cut into cubes and sautéed with onions before adding in the preparation of a soup or stew, it takes on a particularly sweet flavor.
Is Fennel A Blood Thinner?
Blood clotting may be slowed by fennel. When used with medications that work to prevent blood clotting, fennel may increase the risk of bruising and bleeding.
Is Hummus Good For Weight Loss?
Hummus is a fantastic source of protein and fiber, both of which may help with weight loss. According to studies, those who regularly eat hummus or chickpeas are less likely to be fat, have a lower BMI, and have a smaller waist circumference.
What Can I Use In Place Of Tahini For Hummus?
Cashew butter or almond butter works best as tahini substitutes. These nut butter are flavorless and have a consistency that is comparable to tahini. Although peanut butter may work in a need, I suggest using cashew or almond butter instead for a more subtle flavor.
What Happens If I Eat Too Much Hummus?
Some people may have diarrhea and bloating after consuming too much hummus. To maintain a healthy weight, add hummus to your diet occasionally and in moderation as part of a well-balanced meal.
Why You’ll Like This Recipe?
- Easy to prepare.
- Require only a few ingredients.
- Creamy and refreshing.
- Fennel is far less unpleasant when roasted because the process brings forth its inherent sweetness.
As always, I would love to hear from you. Feel free to leave any feedback or share your own experience with us in the comments section below.
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- Energy: 110 kcal / 460 kJ
- Fat: 8 g
- Protein: 2 g
- Carbs: 7 g
- For: 12 Servings
- Preheat oven 400°F. Chop fennel into quarters and roast on a parchment lined baking sheet for 30 minutes or until edges are golden brown.
- In a food processor add chickpeas, olive oil, water, tahini, lemon juice, garlic, and salt. Process until smooth.
- Add roasted fennel and salt, continue to puree until smooth. Transfer to a bowl and serve with chips or veggies.