Harvest Box Recipe: Orecchiette with Fennel
On 05, Jul 2019 | In Recipes | By Jin
By Guilaine Boyce, Holistic Nutritionist
Fennel is a rich source of beta-carotene (vitamin A precursor) and vitamin C1 and its characteristic sweet anise fragrance and flavour is largely due to the constituent anethole2. Research is revealing that anethole has anti-inflammatory and anti-carcinogenic effects2. Fennel is a well-known carminative herb in traditional herbal medicine, with a soothing action on the gastrointestinal tract to help relieve intestinal cramping and flatulence3.
– 5 tbsp avocado or olive oil
– 1 cup chicken or vegetable broth
– 1 pound orecchiette (or pasta of your choice)
– 1 pound Stapleton’s South African Borewors sausage, removed from casing (feel free to substitute with vegetarian protein options such as tempeh or pre-cooked legumes)
– 4 garlic cloves, minced
– 1 medium red onion, finely chopped
– 1/2 pound fennel bulb, chopped
– 1/2 pound Savoy cabbage, chopped
– 1/2 tsp salt
– 1/2 tsp red chilli flakes
– 1/2 tsp fresh ground black pepper
– 3 tbsp unsalted butter
– Freshly grated Parmigiano-Reggiano to taste
– A few sprigs of fennel fronds chopped (for garnish)
1. Bring a large pot of salted water to a boil. Add the orecchiette and cook al dente according to package instructions. Drain the pasta well and set aside.
2. Meanwhile, in a large skillet, heat 2 tbsp of the oil over medium high heat.
3. Add to the skillet the onion, fennel and cabbage. Crumble the sausage into the skillet and cook, breaking apart with a spoon, until the sausage is lightly browned, 5-6 minutes and the vegetables are soft.
4. Reduce the heat to medium and add the garlic; cook for 1 minute more.
5. Add the remaining 3 tbsp of oil, chicken broth, salt, black pepper and red chilli flakes. Cook for 3-4 minutes, stirring frequently and scraping the bottom of the pan.
6. Stir in the butter until melted and simmer for a few minutes to reduce and concentrate the sauce.
7. Add the cooked orecchiette to the sausage and vegetable mixture in the skillet and toss to blend. Taste and adjust seasoning.
8. Transfer to a serving platter or individual bowls and garnish with grated Parmigiano-Reggiano and chopped fennel fronds.
1. Brinker, F. Herb Contraindications and Drug Interactions. 1998;2nd
2. Aprotosoaie, A.C., Costache, I. I., and Miron, A. Anethole and Its Role in Chronic Diseases. Adv Exp Med Biol 2016; 929: 247-267.
3. Marciano, M. and Vizniak, N.A. (2016) Botanical Medicine. Vancouver, BC: Professional Health Systems