Vegan Fennel Pasta

If you’ve just bought a fennel bulb and are wondering, is there anything special you can do with a fennel bulb? Try this simple and delicious vegan fennel pasta recipe, which will surely force you to love this Mediterranean vegetable.

For quick and delicious midweek dinners, I often turn to simple pasta dishes. And, I always try to use seasonal vegetables wherever possible.

When the fennel season is on, Fennel pops up often in my vegetable bag. So here is my new go-to recipe for using it. This is one of my best-loved veggie recipes ever.

So, next time you visit the market and see fennel bulbs on the market shelves, buy them as it’s time to put them on your menu.  And, Try this simple, fresh, zingy, and delicious vegan fennel pasta recipe which will surely force you to love this Mediterranean vegetable.

Check out these amazing vegan pasta recipes. Penne Pasta Pesto and Vegan Rasta Pasta. 

What Is Fennel?

Fennel is an aniseed-flavored Mediterranean vegetable. It is great for raw or cooked eating. When it is cooked, the intense licorice/aniseed flavor becomes milder. Although it is an acquired taste, I adore it!

There is a kind of Fennel that is somewhat wild and fennel seeds. However, when someone says “fennel bulb,” they’re likely to be referring to the white/pale green, frondy, and cultivated variety. Despite its name, the inflated leaves bases that grow at the plant base are the section of the plant that is typically eaten. Also known as finocchio or Florence fennel, it is a popular ingredient in Italian cooking. That’s why it pairs so well with pasta!

Scroll down for the detailed recipe at the bottom of the post, including the thorough cooking directions and ingredient list. However, if you are interested in learning more about fennel bulbs, check out this handy guide.

Are fennel bulbs healthy?

Yes! Fennel bulb has a variety of 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 important 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.

Vitamin C, which is contained in fennel bulbs, is naturally antimicrobial and essential for proper immune system function.

As an excellent source of fiber, the fennel bulb may help reduce high cholesterol levels. Additionally, because fiber cleanses the colon of potentially carcinogenic toxins, the fennel bulb may help in colon cancer prevention.

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 to its numerous benefits, 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. Therefore,

“Try to reap the benefits of this nutritious fennel bulb by incorporating it into salads, soups/broths, bakery items, and other recipes.”

Which fennel bulb parts are edible?

All parts of the bulb, stalk, leaves, and seeds are edible, and we make an effort to minimize waste. However, depending on the bulb, the stalks or outer layer of certain older bulbs can be a bit too stringy and tough to be enjoyable; you may want to remove this.

The bulb has a conical core that can be hard. To remove, cut it in quarters and then slice off the core. Scraps can be preserved or frozen to make homemade vegetable stock-rich.

The feathery green tops can be clipped off and used raw as a refreshing garnish.

How to choose fennel bulbs?

In the early autumn and spring seasons, fresh fennel bulbs are readily available at local farmer markets. They are, however, available throughout the year, especially in supermarkets. Fennel bulbs are labeled as “sweet-anise” in the United States due to their anise-like flavor.

Choose bulbs that look fresh (not dried out), hefty, and firm. The fronds should not be yellowing; they should be green. Smaller and younger bulbs tend to be more tender and have less stringiness.

Vegan Fennel Pasta Recipe

When you have all of the necessary ingredients and you follow the simple steps listed below, you’ll have a delicious, creamy Vegan Fennel Pasta in no time!

Ingredients

•  Fennel bulb – this anise-flavored bulb is the perfect vegetable to add to your creamy pasta sauce. It is sold in the produce aisle of major supermarkets.
• Pasta  – use your favorite pasta in this recipe and cook according to the package. (I used gluten-free pasta)
• Olive oil – I love to use a good quality olive oil that is naturally fruity in flavor. 
• Onion – added flavor to your pasta.
• Garlic – love the flavor of garlic, you can add extra minced
• All-purpose flour – gives a nice creamy finish to your pasta sauce ( I used gluten-free flour)
• Nutritional yeast flakes – gives a cheese flavor to your sauce.
• Salt – I used sea salt. 
• Water -filtered water. 
• Unsweetened non-dairy milk – you can use almond milk, hemp milk, soy milk, cashew milk(I used coconut milk)

Step By Step Directions

1. Boil pasta according to package instructions, drain and set aside
2. Remove the stems from the fennel bulb, and cut the Fennel into slices. Set aside
3. Heat 2 tablespoons of oil in a large saucepan over medium heat. Add onion, and cook until soft, about 2 minutes
4. Stir in Fennel and cook for another 2 minutes, stirring constantly.
5. Stir in the garlic and cook until fragrant, about 30 seconds
6. Move the vegetables to one side of the saucepan.
7. Add the remaining 1 tablespoon of oil followed by the flour, cook until the flour is slightly golden but not brown.
8. Stir in nutritional yeast flakes, salt, and vegan milk.
9. Stir constantly until the sauce is smooth and creamy.
10. Add the pasta and stir to coat.
11. Serve immediately

Here Are More Vegan Pastas That You Will Love

1. Vegan Mac And Cheese
2. Instant Pot Vegan Chili Mac And Cheese
3. Vegan Italian Pasta Salad
4. 20 Minute Pasta With Asparagus
5. Sun-Dried Tomato Pesto Pasta

Chef’s Notes

• .. Enjoy this pasta as-is, or add a sprinkling of vegan parmesan for extra flavor. Adding roasted seeds or nuts to the top of the dish is another great option to add extra texture and nutrients.
• .. It’s better to enjoy freshly made pasta. You can cook Fennel in advance (following the first 6 steps) and store it in the refrigerator for 2-3 days. Then, when you want to eat or serve, follow the remaining steps.

If you have leftovers, you may store them in the refrigerator for up to 2 days in an airtight container. Then, when you want to use it, reheat it until it’s scorching hot.

Although this pasta can be safely frozen, the pasta may become soggy, so I don’t recommend it.

If you try this recipe, please share your thoughts and feedback in the comments section and rating below.

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Vegan Fennel Pasta

If you’ve just bought a fennel bulb and are wondering, is there anything special you can do with a fennel bulb? Try this simple and delicious vegan fennel pasta recipe, which will surely force you to love this Mediterranean vegetable.

5 from 1 vote

Print Pin Rate

Course: Entrée, Main Course

Cuisine: American

Keyword: vegan fennel pasta

Prep Time: 10 minutes minutes

Cook Time: 14 minutes minutes

Servings: 4 servings

Calories: 1485kcal

Equipment

• 1 large pot

Ingredients

• 1 large fennel bulb
• 8 ounces pasta (I used gluten-free penne)
• 3 tablespoons olive oil divided
• 1/2 medium onion chopped
• 3 cloves garlic chopped
• 2 tablespoons all purpose flour (I used gluten-free flour)
• 2 tablespoons nutritional yeast flakes
• 1/2 teaspoon salt
• 1 1/2 cup water
• 1/2 cup unsweetened non-dairy milk (I used coconut milk)

Instructions

• Boil pasta according to package instructions, add a little olive oil to the pasta water to keep the pasta from sticking..drain and set aside
• Remove the stems from the fennel bulb, and cut the Fennel into slices. Set aside
• Heat 2 tablespoons of oil in a large saucepan over medium heat. Add onion, and cook until soft, about 2 minutes
• Stir in Fennel and cook for another 2 minutes, stirring constantly.
• Add the garlic and cook until fragrant, about 30 seconds
• Move the vegetables to one side of the saucepan.
• Add the remaining 1 tablespoon of the oil followed by the flour, cook until the flour is slightly golden but not brown.
• Stir in nutritional yeast flakes, salt, water and vegan milk.
• Stir constantly until the sauce is smooth and creamy.
• Add the pasta and stir to coat.
• Serve immediately

Nutrition

Calories: 1485kcal | Carbohydrates: 216g | Protein: 46g | Fat: 49g | Saturated Fat: 7g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 32g | Sodium: 1380mg | Potassium: 2074mg | Fiber: 20g | Sugar: 21g | Vitamin A: 779IU | Vitamin C: 43mg | Calcium: 370mg | Iron: 7mg