Tag Archives: fennel

Gluten-Free & Dairy-Free Quinoa with Beetroot, Fennel & Puy Lentils

 

One of the brilliant things about this dish is that the beetroot is soft and sweet. I usually either roast or juice beetroots but when I roasted some the other day, they came out of the oven really dry and uninspiring. So this dish started because I wanted to poach the beetroots and get a lovely tender result. Fennel seemed a natural partner because, although it takes on the colour of the beetroot, it keeps its beautiful aniseed taste – so when you add the wonderfully rich soya cheese, this dish becomes a great collection of flavours, rather than just a mixture. The flavours soak into the quinoa, making this supergrain delicious and the puy lentils give it some bite.

gluten-free, wheat-free, dairy-free, egg-free, nut-free, seed-free, citrus-free

Ingredients:

  • 150g/5½oz/heaped 1 cup quinoa
  • 200g/7oz/1 cup puy lentils
  • 2 tbsp olive oil
  • 2 fennel bulbs, trimmed and cut into quarters
  • 3 beetroots, peeled and cut into 8 wedges
  • 2 garlic cloves, crushed
  • 250ml/9fl oz/1 cup gluten- and dairy-free stock
  • 2 tbsp chopped thyme leaves
  • 100g/3½oz soya cheese, crumbled
  • sea salt and black pepper (optional)
  1. Rinse the lentils thoroughly and put them in a large bowl. Cover with water and leave to soak overnight or for at least 12 hours, then drain, rinse well and drain again.
  2. Put the lentils in a saucepan and cover with cold water. Bring to the boil over a medium heat, then turn the heat down to low and leave to simmer for 40 minutes until soft. Drain and transfer to a large serving bowl.
  3. Meanwhile, heat the oil in a large, heavy-based saucepan over a medium-low heat. Add the fennel, cover the pan with a lid and cook, shaking occasionally, for about 5 minutes until the fennel is starting to brown. Add in the garlic and fry for about 30 seconds, then add the beetroot slices, making sure that everything sits on the base of the pan. Pour in the stock, add the thyme, and season lightly if you want. Turn the heat up and bring to the boil, then turn the heat down and leave to simmer for about 40 minutes, until the beetroot is tender.
  4. Meanwhile, put the quinoa in a sieve and rinse well. Transfer to a saucepan and pour over 250ml/9fl oz/1 cup cold water. Bring to the boil over a medium heat, then turn the heat down to low and leave to simmer for 15–20 minutes until the quinoa is tender and the water has been absorbed. If there is any water left, drain the quinoa thoroughly. Transfer to the serving bowl and mix together with the puy lentils.
  5. Heap the cooked fennel and beetroot on top of the quinoa and puy lentil mixture, taking care not to break up the fennel when taking it out of the pan. Scatter the cheese on top and serve either hot or cold.

Gluten-Free & Dairy-Free Pork with Fennel

The earthy aniseed taste of fennel goes wonderfully well with pork – and here I’ve used both fresh fennel and fennel seeds, too, to deepen the flavours. Fennel is a brilliant vegetable for people with allergies/intolerances/coeliac disease who experience bowel problem because it is rich in phytochemicals, including quercetin which helps inflammatory conditions and high in the compound anethole which acts as an anti-spasmodic, helping to relieve or prevent irritable bowel spasms, as well as being packed with antioxidants to help boost your immune system generally.

gluten-free, dairy-free, soya-free, egg-free, nut-free, citrus-free

Serves 4     Preparation time 10 minutes      Cooking time 15 minutes

Ingredients:

  • 1 tbsp fennel seeds
  • 2 tbsp olive oil
  • 750g/1lb 10oz pork fillet, cut into bite-sized pieces
  • 2 fennel bulbs
  • 2 garlic cloves, finely chopped
  • 350m/12fl oz/scant 1½ cups gluten-free and dairy-free vegetable or meat stock
  • sea salt and freshly ground black pepper
  1. Heat a heavy-based frying pan over a medium heat and add the sesame seeds. Dry-fry for 2–3 minutes, stirring continuously, until fragrant. Remove from the heat and grind to a fine powder with a mini food processor or spice mill.
  2. Trim the leafy fronds off the fennel and leave to one side. Slice each bulb in half lengthways and then slice each half into quarters.
  3. Heat the olive oil in a large, heavy-based frying pan over a medium-high heat. Add the pork and cook for 2–3 minutes until the meat browns. Remove from the pan with a slotted spoon and leave to one side.
  4. Put the fennel in the pan and cover the pan with a lid and cook, shaking the pan occasionally, for 5–6 minutes until the fennel is starting to brown. Stir in the garlic and cook for 30 seconds, then add the ground fennel seeds and season lightly with salt and pepper. Return the pork to the pan and pour in the stock. Stir well and and cook, covered, for a 8–10 minutes until the fennel is tender and the pork is cooked through. Serve hot.

Gluten-Free & Dairy-Free Fennel, Beetroot & Potato Gratin

The combination of the mildly sweet, aniseed flavour of the fennel, the earthy sweet beetroot and the beautifully bland potatoes in this recipe is wonderful. The creamy sauce with cheese flavour offsets all the flavours and adds a soft richness to the dish. Great for a simple midweek supper, with salad and/or a crunchy coleslaw, or with a roast for Sunday lunch.

Preparation time 10 minutes     Cooking time 1 hour 15 minutes, plus 15 minutes resting time     Serves 4

gluten-free, wheat-free, dairy-free, egg-free, nut-free, seed-free, citrus-free

Ingredients:

  • dairy-free margarine, for greasing
  • 2 fennel bulbs
  • 4 potatoes, peeled and sliced fairly thinly
  • 3 beetroots, peeled and thinly sliced
  • 500ml/17fl oz/2 cups soya cream
  • 2 garlic cloves, crushed
  • 200g/7oz dairy-free soya cheese, grated
  • sea salt and freshly ground black pepper
  1. Preheat the oven to 200˚C/400˚F/Gas 6 and grease a large baking dish. Trim the leafy fronds at the top of the fennel and leave to one side. Slice each bulb fairly thinly lengthways. Cover the base of the dish with a layer of half of the fennel slices, season lightly with salt and pepper and then repeat with half of the potato slices, then all of the beetroot slices, then the rest of the potato slices and finally the rest of the fennel slices, seasoning throughout.
  2. Pour the soya cream into a jug and add the garlic and half of the grated soya cheese. Pour the cream mixture over the top of the vegetables and sprinkle the remaining grated soya cheese over the top. Bake for 40–45 minutes until the cheese on the top is golden brown and the vegetables are tender. Serve hot.

Dairy-Free Chicken & Fennel Salad with Tzatziki

This is a spicy chicken and fennel salad with a fennel-flavoured tzatziki. I’ve made the tzatziki with soya yogurt – and I used Alpro plain. But I think that Alpro might have changed the recipe for their plain soya yogurt recently, as it tastes slightly sweet (and maybe with vanilla-flavouring?) to me now. So I’ve added more lemon juice than you would normally find in a tzatziki recipe to get the right sort of balance of flavours, and the ground fennel seeds to add some umph. (PS, Alpro, please go back to the original recipe!)

gluten-free, wheat-free, dairy-free, yeast-free, seed-free

Preparation time 15 minutes, plus 2 hours marinating time  Cooking time 20 minutes
Serves 4

Ingredients:

  • 4 tbsp fennel seeds
  • 2 skinless, boneless chicken breasts, cut into strips
  • 4 tbsp olive oil
  • 2 fennel bulbs, sliced lengthways
  • 150g salad leaves
  • 50g rocket
  • sea salt and freshly ground black pepper

Marinade:

  • 1 tsp smoked paprika
  • ½ tsp cayenne pepper
  • ½ tsp sea salt, crushed
  • juice of 2 lemons
  • freshly ground black pepper

Tzatziki:

  • 1 cucumber, peeled
  • 300ml soya yogurt
  • juice of 2 lemons
  • 2 garlic cloves
  • 1 tbsp olive oil
  • sea salt, crushed

Dressing:

  • 3 tbsp olive oil
  • juice and zest of ½ lemon
  1. Heat a heavy-based frying pan over a low heat. Add the fennel seeds and dry-fry for 2-3 minutes, until they start to brown and become fragrant, stirring frequently. Remove from the heat and blend in a mini-electric blender or spice grinder until finely ground and leave to one side.
  2. Put the chicken in a non-metallic bowl. Put 1½ teaspoons of the ground fennel seeds in a small bowl and add the paprika, cayenne, salt and lemon juice. Season with the pepper and mix well. Pour over the chicken and cover with a lid or cling film. Leave to marinate in the fridge for 2 hours.
  3. Heat 1 tablespoon of olive oil in a large frying pan over a medium heat until hot. Working in batches, put the fennel slices onto the pan base and fry for 3–4 minutes on each side until golden brown. Remove from the pan, add another tablespoon of oil and repeat with the remaining fennel. Remove from the pan and leave to cool.
  4. Add a further tablespoon of oil and, working in batches, put the chicken slices onto the pan base (and discard the marinade). Fry for 3–4 minutes on both sides until cooked through and browned. Remove from the pan and repeat with the remaining chicken, adding more oil if needed. Remove from the pan and leave to cool.
  5. To make the tzatziki put the cucumber in half, lengthways and remove the seeds. Grate finely, put in a colander and sprinkle with a little salt. Leave for about 15 minutes until it has released some juices. Pat dry in kitchen towel and put in a mixing bowl. Add the remaining ingredients and ½ teaspoon of the ground fennel seeds. Stir well and leave in the fridge to chill until needed.
  6. Mix together the ingredients for the dressing plus the remaining ½ teaspoon ground fennel seeds in a jug. Put the salad leaves and rocket in a bowl and add the fennel and chicken. Pour over the dressing and serve with the tzatziki.