Quick Fennel Braise: A Vegetarian Favourite

This recipe was adapted from one of my all-time favourite blogs, Green Kitchen Stories. I’ve tweaked it to suit my taste, but the result is the same, a beautiful way to boost your veggie intake. Even the carnivores in your house are sure to love it.

Quick Fennel Braise Recipe

Serves about 4
Ingredients:

• 4 fennel heads, sliced into ½ cm slices

• 4 zucchini, cut into large matchsticks

• 1 small brown onion

• 1 small Spanish onion

• ½ teaspoon fennel seeds

• ½ teaspoon caraway seeds

• 1 tin of tomatoes

• 1 tablespoon turmeric

• 2 tablespoons olive oil

Method:

• In a heavy-based saucepan, heat the olive oil over low heat. Add onions, turmeric, fennel seeds, caraway seeds, and a pinch of salt. Cook gently for about 5 minutes until translucent.

• Add the fennel and zucchini, stir to coat well, then cover with a lid. Keep the heat low and cook for 5–10 minutes, stirring occasionally to prevent catching.

• Once the vegetables are softened but still firm, add the tomatoes. Simmer gently for 15 minutes, stirring now and then.

• If the sauce reduces too much, add a splash of water — and adjust seasoning with salt. If the sauce tastes too acidic, a pinch of sugar balances it out.

Serving Suggestions

That’s it! You now have a versatile vegetarian braise full of flavour and goodness. The beauty of this dish is how many ways you can serve it:

• At room temperature with quinoa and spinach

• Hot, tossed through spaghetti with grana padano, dried chilli, and toasted breadcrumbs

• Folded into an omelette or frittata

• As a side dish with grilled protein

The first time I served this to my husband with pasta, he absolutely inhaled it. I challenge any open-minded carnivore not to love this dish!

Cooking Tips

Whenever you’re making a dish like this that requires “cooking out,” always use a heavy-based pan. It’s less likely to burn or catch, and the end result is better, and less stressful for you in the kitchen.
I’m not one for extravagance, but if you love cooking, I’d say a good quality heavy pan is worth the investment. It’s the kind of kitchen tool that makes healthy cooking easier and more enjoyable.

A Final Word

This easy fennel braise is hearty, nutritious, and endlessly adaptable. Whether you serve it hot, cold, or folded into another dish, it’s a great way to enjoy fennel and zucchini in a simple, Mediterranean-inspired recipe.

Looking for more healthy cooking inspiration? Join us at Port Macquarie Cooking Classes to learn time-saving recipes, practical tips, and flavour-packed dishes you’ll use every week.