Friday, March 20, 2009

Braised Fennel and Tomato

Serves: 4 (soup crock/bowl size)

2 whole fennel bulb, diced
1/3 whole onion, chopped
4 whole tomato, chopped...more or less to taste.
1/3 clove garlic, chopped fine
1 1/2 cups vegetable broth...more or less to taste
2/3 tablespoon fennel, chopped leaves
1/3 dash tarragon (marjoram is an ok substitute)

1. Chop all into bite sized pieces*

2. Saute onion, garlic and fennel about 5 minutes.
The onion will be softer than the fennel, which may remain quite crisp.

3. Add tomato and broth - simmer about 20 minutes.
The broth should be just enough to cover the veggies. If you would like a more soup-like dish, just add more broth.

4. Add Fennel tops** and tarragon - simmer another 10 minutes

Per Serving: 254 Calories; 4g Fat (13.6% calories from fat); 1g Saturated Fat; 10g Protein; 50g Carbohydrate; 13g Dietary Fiber; 2mg Cholesterol; 1365mg Sodium.
Exchanges: 2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 1 Fat.

And for those of you who read this and said "huh? What the heck is fennel?"
This is Fennel: (also referred to as Anise sometimes)

*And this is how to chop it up....**Save the fuzzy top bits to add at the end. Simply chop them like you would any herb.

First, chop off the stalks:

Next, cut the bottom part of the bulb can see it in the picture above
(it looks like a round bit, like an onion end does).
And stand it up to chop in half.

Then cut each half again. Set the cut halves down & chop crosswise into bite sized pieces.


  1. That looks very interesting and simple to make. Does the anise flavor come through very strongly?

  2. It is easy...and very tasty.
    The anise flavor isn't the strong licorice that I usually think of, but rather it's kinda sweet.

  3. My mouth started watering just as I clicked on your link in the forum.



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