Week 32--Fennel

Licorice fan?  I am.  Yes, just one of the strange quirks I've discovered about myself as I "mature." I didn't grow up eating it but I quite enjoy it.  When I first tried fennel I was sort of taken aback by its strong licorice taste.  I guess I didn't expect that from a vegetable.  It took me a while to figure out how to incorporate it into my cooking but now I can't get enough of it.  This week's recipe features it in both raw and cooked form.  But first, let's learn a bit more about this amazing vegetable.

Fennel seed gives Italian sausage its characteristic flavor.  It is an essential ingredient in many curries and is used in South Asia as a breath freshener and a digestive aid.  Indeed, outside of North America fennel seed is as much a staple as cinnamon or nutmeg.  You've encountered it if you've treated yourself to an herbal chai lately or if you've used a cough drop, taken a laxative, or sipped any one of a number of well-known soft drinks. It's even used as an aromatic in room sprays and a masking agent in insecticides. (Source:  http://whatcom.wsu.edu/ag/homehort/plant/fennel.htm) 

Fennel has many medicinal uses.  It can be made into a syrup to treat babies with colic, for adults fennel seeds or tea can relax the intestines and reduce bloating caused by digestive disorders.  Fennel has been known to aid in the production of breastmilk. Furthermore, fennel may be an effective diuretic and a potential drug for treatment of hypertension.  Ancient Romans regarded fennel as the herb of sight. Root extracts were often used in tonics to clear cloudy eyes.  Extracts of fennel seed have been shown in animal studies to have a potential use in the treatment of glaucoma. (Source:  http://en.wikipedia.org/wiki/Fennel)

Ok, now on to the food. This week's recipe can be found here:  http://www.myrecipes.com/recipe/white-bean-artichoke-chard-ragout-with-fennel-relish-10000000701090/.  I made a few modifications so my version is listed below.

Here is what you will need:

Ingredients

• Ragout:
• 1 tablespoon olive oil
• 3 cups thinly sliced leek (about 2 large)
• 1 cup (1/2-inch-thick) slices carrot
• 3 garlic cloves, minced
• 3 cups cooked beans.  I used pinto beans because that's what I had.
• 2 1/2 cups chopped fennel bulb (about 1 large)
• 1 cup chopped red bell pepper
• 3 or 4 zucchini squash, sliced
• 3/4 cup water
• 1 teaspoon dried basil
• 3/4 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon black pepper
• 1 jar of marinara sauce.  I used Trader Joe's Organic Marinara Sauce.
• 2 cups vegetable stock
  
• 1 (9-ounce) package frozen artichoke hearts, thawed
• 2 cups chopped kale
• Relish:
• 1 cup boiling water 
• 6 sun-dried tomatoes, packed without oil
• 3 cups shredded fennel bulb (about 1 large)
• 1 cup diced yellow bell pepper 
• 1/4 cup chopped fresh parsley
• 1 tablespoon fresh lemon juice
• 2 teaspoons olive oil
• 1/2 teaspoon sugar
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Preparation

1. To prepare ragout, heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add leek, carrot, and garlic; cover and cook 5 minutes or until tender.
2. Add beans and next 11 ingredients (through artichokes). Cover and cook for 20 minutes or until vegetables are tender. Add kale and cook an additional 5 minutes. 
3. To prepare relish, combine boiling water and sun-dried tomatoes; let stand 15 minutes or until soft. Drain; chop. Combine sun-dried tomatoes and remaining ingredients; let stand 30 minutes.

To serve pour about 2 cups of ragout and top with relish.  Enjoy!