The wild fennel sauce is a simple yet very aromatic sauce with a dark color.
It is a typical Sicilian recipe.
A humble preparation rooted in peasant tradition.
Flavorful but digestible and light.
Wild fennel is rich in fiber and aromatic compounds that make the sauce tasty without relying on more elaborate ingredients.
Besides being a tasty and irresistible pasta condiment, it is excellent to flavor meat or fish.
You may be interested in:
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Cooking time: 20 Minutes
- Portions: 2Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 1 bunch wild fennel
- 1 pinch garlic powder
- 1 cup tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 6 oz whole wheat spaghetti (square-shaped)
- 2 tablespoons breadcrumbs (or whole wheat breadcrumbs)
Suggested tools
- Knife
- Cutting Board
- 1 Pan with lid preferably in glass
Preparation
Clean the wild fennel by selecting the tips, leaves and the tenderest part of the stem.
Wash it thoroughly under running water.Bring a pot of water to a boil.
Add the wild fennel and blanch for 2-3 minutes.
With a slotted spoon, remove the wild fennel and transfer it to a colander, cool it under a stream of running water and let it drain well.
Keep the fennel cooking water to cook the pasta if you reserved it.
Pat dry with kitchen paper.
Separate the fronds and cut the stems into pieces.
In a nonstick pan briefly heat a sprinkle of garlic powder.
Pour the tomato sauce and bring it to a boil.
Add a pinch of salt and a pinch of pepper.
Add the wild fennel and let it simmer with a lid [preferably glass] over low heat for a few minutes, stirring occasionally: the more the sauce concentrates the more aromatic and dark it becomes.Your wild fennel sauce is ready.
Bread crumbs | breadcrumbs or whole wheat breadcrumbs
Prepare two tablespoons of breadcrumbs or whole wheat breadcrumbs.
If you prefer, you can toast it in a pan for 2-3 minutes, stirring until it becomes golden and fragrant.Cook the pasta al dente [in the wild fennel cooking water, if you saved it], rinse it quickly under running water to reduce surface starch and drain it.
Meanwhile heat the wild fennel sauce.
Pour the pasta into the pan with the sauce and stir well to season.Plate.
Add the breadcrumbs preferably whole wheat and grind a little more pepper.Your pasta with wild fennel sauce and breadcrumbs is ready.
Enjoy your meal!
This is a first course — a source of carbohydrates — easy to balance by adding a protein source and vegetables to compose a balanced meal or one-dish plate that helps keep blood sugar stable.
Storage, tips and variations
Storage
Keep the sauce in the refrigerator in an airtight container for up to 2 days.
Tips and variations
You can use frozen wild fennel — it is not necessary to defrost it.
For a more intense sauce you can add spices such as: cinnamon, cardamom and cloves.
For a more flavorful sauce you can add to the preparation:
– a couple of well-drained anchovy fillets;
– a handful of pine nuts.
FAQ – Questions and Answers
Where does wild fennel grow?
Wild fennel grows spontaneously in the Mediterranean area.
It develops in uncultivated fields, along walls and along paths.When is wild fennel harvested?
It is harvested in spring, when the leaves are more tender.
However, it is possible to find wild fennel at the supermarket or at specialty retailers, already cleaned and ready to use, at different times of the year.How to substitute wild fennel
If the recipe calls for wild fennel and you cannot find it, you can use fennel fronds.
Softer, they give a similar aromatic note.
