Baked fennel transforms into something truly special when roasted until caramelised and tender. Paired with a crunchy blend of ancient seeds and finished with a creamy tahini mustard dressing, this nourishing dish delivers layers of texture and earthy flavour.

Naturally gluten-free and plant-based, it’s rich in fibre, healthy fats and minerals, making it an elegant side dish or light lunch that celebrates whole-food ingredients and functional nutrition.

Why is fennel healthy?

Fennel is a nutrient-rich vegetable celebrated for its subtle anise flavour and impressive health benefits. Naturally low in kilojoules and high in fibre, it supports healthy digestion, bowel regularity and satiety. Fennel is also an excellent source of vitamin C, potassium and antioxidants, including flavonoids and phenolic compounds that help protect cells from oxidative stress.

Traditionally used to ease bloating and digestive discomfort, fennel contains natural compounds that may help relax the digestive tract. Roasting fennel enhances its natural sweetness while retaining many of its beneficial nutrients, making it an easy way to add more vegetables to your diet.

Combined with protein-rich ancient grains, healthy fats from tahini and olive oil, and antioxidant-rich herbs and pomegranate, this recipe delivers a balanced meal that supports gut health, blood sugar balance and overall wellbeing.

FAQs

Can I prepare this recipe ahead of time?

Yes. The quinoa and amaranth can be cooked a day ahead, and the tahini mustard dressing will keep refrigerated for up to 5 days. Roast the vegetables just before serving for the best texture.

What are ancient grains?

Ancient grains are minimally modified grains and seeds that have been cultivated for thousands of years. Quinoa and amaranth are naturally gluten-free, high in plant protein, fibre and essential minerals.

Is fennel good for digestion?

Yes. Fennel has long been used to support digestive health and may help reduce bloating and promote comfortable digestion thanks to its fibre and naturally occurring aromatic compounds.

Can I make this recipe vegan?

Absolutely. This recipe is naturally vegan when using maple syrup and is also dairy-free and gluten-free.

What can I serve with baked fennel?

This dish pairs beautifully with grilled chicken, baked salmon, roasted lamb or legumes such as chickpeas or lentils. It also makes a satisfying plant-based main meal.

How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. The dressing can be stored separately and stirred before serving.

Can I substitute the ancient grains?

Yes. Brown rice, buckwheat, millet or wild rice are all suitable alternatives if quinoa or amaranth are unavailable.

What is amaranth?

Amaranth is an ancient seed (often referred to as an ancient grain) that has been cultivated for over 8,000 years in Central and South America. Despite being used like a grain, it is technically a pseudocereal, meaning it’s a seed that cooks and eats like a cereal grain.

Why is amaranth healthy?

Amaranth is naturally gluten-free and highly nutritious. It is particularly valued because it contains:

• Complete plant protein, providing all nine essential amino acids, including lysine, which is often lacking in other grains.
• Dietary fibre to support digestive health and help maintain steady blood sugar levels.
• Iron, which contributes to healthy red blood cells and energy production.
• Magnesium, supporting muscle, nerve and heart function.
• Calcium, for healthy bones and teeth.
• Manganese and phosphorus, essential for metabolism and bone health.
• Antioxidants, including phenolic compounds that help protect cells from oxidative stress.

What does amaranth taste like?

Cooked amaranth has a mild, earthy, slightly nutty flavour with a creamy texture. The tiny seeds retain a pleasant bite, making them ideal in salads, grain bowls, porridge and soups.

How do you cook amaranth?

Rinse the seeds well, then combine 1 cup amaranth with 2½–3 cups water or stock. Bring to the boil, reduce to a gentle simmer and cook for 20–25 minutes until tender and most of the liquid has been absorbed. Allow it to stand for 5 minutes before fluffing with a fork.

Therapeutic note

I often pair amaranth with quinoa because together they provide excellent plant protein, fibre and minerals while creating a satisfying texture. Combined with roasted vegetables, herbs and healthy fats, they make a nourishing meal that supports gut health, sustained energy and overall wellbeing.

Baked fennel, ancient seeds, tahini mustard dressing

Recipe by Chef Sam Gowing

• Total Time45 minutes
• YieldServes 4
• DietVegan

Baked fennel transforms into something truly special when roasted until caramelised and tender. Paired with a crunchy blend of ancient seeds and finished with a creamy tahini mustard dressing, this nourishing dish delivers layers of texture and earthy flavour.

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Ingredients

Units USM Scale 1/2x1x2x3x

 For the quinoa and amaranth salad

• 1 cup mixed quinoa and amaranth
• 2 cups water
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon maple syrup
• 1 teaspoon finely grated lemon zest
• 1 teaspoon finely grated orange zest
• 1 teaspoon freshly grated turmeric
• Salt and freshly ground black pepper, to taste

For the roasted fennel

• 1 fennel bulb, trimmed, cored and sliced into wedges
• 1 cup cauliflower and/or broccoli florets
• 1–2 tablespoons olive oil
• Pinch ground turmeric
• 1 cup flat-leaf parsley, finely chopped
• 1/2 cup mint leaves, finely chopped
• 1/4 cup pomegranate arils
• Salt and freshly ground black pepper, to taste

For the tahini mustard dressing

• 1 tablespoon apple cider vinegar
• 2 tablespoons hulled tahini
• 1 teaspoon freshly grated ginger
• 1 teaspoon wholegrain mustard
• Juice of 1/2 orange
• 1/4 teaspoon salt

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Instructions

1. Cook the quinoa and amaranth according to the packet instructions. Drain well, if necessary, and keep warm.
2. Transfer the warm grains to a large bowl. Add the olive oil, lemon juice, maple syrup, lemon zest, orange zest and turmeric. Toss gently to combine and leave to marinate for at least 30 minutes to allow the flavours to develop.
3. Meanwhile, heat the olive oil in a large heavy-based frying pan over medium heat. Add the fennel and cook for 8–10 minutes until lightly caramelised.
4. Add the cauliflower and/or broccoli and continue cooking until just tender. Stir through the chopped mint and parsley during the final minute of cooking.
5. Spoon the marinated quinoa and amaranth onto a large serving platter. Arrange the roasted vegetables over the top and scatter with the pomegranate seeds.
6. Season to taste with salt and freshly ground black pepper. Serve warm or at room temperature with the tahini mustard dressing on the side.

Tahini mustard dressing

1. Place the apple cider vinegar, tahini, fresh ginger, mustard and salt into a blender or small food processor.
2. Blend until smooth and creamy. If needed, add 1–2 tablespoons of water to achieve a pourable consistency.
3. Drizzle over the baked vegetables just before serving, or serve alongside grilled chicken, fish or your favourite plant-based protein.

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• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Category: Salads & Sides
• Method: Bake
• Cuisine: Modern Australian

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