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Fennel, Italian "Natura"
2026 June 12
What better and more enjoyable way is there to restore the doshas to a natural, relaxed balance when you’re feeling stressed than with a delicious meal? Take, for example, a light fennel vegetable dish, inspired by Italian cuisine and perfected by the renowned Ayurvedic chef Frank Lotz. It tastes delicious served with rice, mashed potatoes or lentil dal, for example, and has a harmonising effect on all three doshas. And to ensure that the next bout of stress doesn’t strike whilst you’re cooking, it’s wonderfully easy to prepare.
Method
Wash the fennel, removing the two outer leaves and the green tops. Cut the bulb into quarters. Finely chop the fresh fennel tops and add them to the pan to cook. Bring a pan of water to the boil. Reduce the heat, then add 1 tsp oil, salt and the lemon juice. Using a slotted spoon, add the fennel to the hot water and cook over a medium heat for about 20 minutes until tender.
Pour the herb oil and a teaspoon of ghee into a deep saucepan and fry the ground spices in it. Remove the fennel bulbs from the water with a slotted spoon and fry them again in the pan for three to five minutes, then season with salt and pepper. Done! This vegetable goes very well with mashed potatoes, Ayurvedic fried potatoes, rice, lentil dal and chutneys, as well as all kinds of pasta.
Tip: The cooking water makes an ideal base for a soup or a béchamel sauce, which you can serve with the fennel.
Tip: You can also use this recipe to cook cauliflower, carrots, broccoli and spinach.
Ingredients for 4 people
- 4 Fennel bulbs
- The juice of half a lemon
- 1 Tsp herb oil
- 1/4 tsp black pepper
- 3 Pinches Asafoetida
- 2 Litres of water
- 1 Tsp olive oil
- 1/2 Tsp fennel
- 3 Pinches of nutmeg
