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Pasta with Fennel Garlic
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5 from 2 votes

Pasta with Fennel and Fresh Garlic

Pasta with Fennel and Fresh Garlic makes a quick yummy meal that offers loads of anti-inflammatory, fiber, Vitamin C and many other health benefits. Indulge yourself with this guilt-free dish.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Main Dish, Pasta
Cuisine: International, Vegetarian
Keyword: Spring
Servings: 4 servings
Author: Belgian Foodie

Ingredients

  • 300 g dried pasta ordinary or whole wheat (gluten-free alternatives also good)
  • 2 tbsp olive oil
  • 500 g fennel fresh
  • 125 g fresh garlic sliced and diced (see notes)
  • 60 g Parmesan cheese grated
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 100 ml cooking water from pasta
  • 1 tbsp hazelnut or walnut oil (optional)

Instructions

  • Prepare dried pasta according to instructions.
  • While the pasta is being prepared, wash, chop and braise the fennel and wild garlic.
  • While the water for pasta boils, remove the bottom of fennel. Like you would with cabbage, slice out the triangle in the bottom center of the fennel and discard. Slice the whole fennel (including the green tops) thinly (horizontally). Cut the slices into smaller pieces. No need however to dice the fennel too small.
  • Remove the outer skin of the fresh garlic. Chop the green tops of the fresh garlic in same way as you would green onions. Slice thinly the whole heads of garlic (horizontally). Cut the slices into smaller pieces.
  • Pour the olive oil into a pan over a medium-high heat. Add the fennel into the pan and let cook a few minutes until golden color.
  • Add the chopped fresh garlic into the pan. Continue cooking a few minutes. The aim is to caramelize the fennel and fresh garlic. If the pan becomes dry, add a little water from the cooking pasta. Continue cooking until the fennel and fresh garlic become a dark golden color. The entire cooking process should take about 10 minutes (about same time as cooking the pasta).
    Fennel more cooked - Pasta with Fennel
  • Add salt and pepper to the braised fennel and fresh garlic according to taste.
  • Before straining the pasta, use a ladle to remove some of the pasta water to add into the pan with the fennel and fresh garlic. This liquid will help create a sauce for the pasta. Add as much pasta water as you need.
  • Pour the fennel and fresh garlic mix on top of the strained pasta. Blend and adjust seasoning.
    Pasta with Fennel on top
  • Grate the Parmesan cheese. Add most of it to the mixed pasta. If you choose, drizzle some hazelnut or walnut oil on top of the pasta and blend. The nut oil blends wonderfully with the braised fennel.
    Pasta with Fennel - Parmesan Cheese
  • Put everything in a bowl and serve. Put remaining Parmesan cheese in a bowl on the table if someone wants more. I usually put the block of cheese and a grater on the table so people can add as much cheese as they like. Enjoy!
    Pasta with Fennel Served

Notes

1.  Feel free to use whole wheat pasta if you prefer.  Other varieties, including gluten-free ones, are also delicious in this dish.
2.  If you prefer a vegan version of this dish, simply substitute a plant-based cheese or nutritional yeast flakes for the Parmesan cheese.
3.  You can use ordinary garlic cloves instead of the fresh garlic.  If you do, use about one-fifth of the weight of fresh garlic.
 

Nutrition

Nutrition Facts
Pasta with Fennel and Fresh Garlic
Amount Per Serving
Calories 300 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 4g25%
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 10mg3%
Sodium 668mg29%
Potassium 499mg14%
Carbohydrates 38g13%
Fiber 4g17%
Sugar 3g3%
Protein 13g26%
Vitamin A 0IU0%
Vitamin C 0mg0%
Calcium 0mg0%
Iron 0mg0%
* Percent Daily Values are based on a 2000 calorie diet.