Citrus Fennel with White Beans

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For zesty flavor that pops in your mouth, this fennel dish will zest up your dinner while offering you all the health benefits of fennel.

If you haven’t heard of it before, fennel is a celery-looking vegetable that surprisingly tastes like licorice when fresh. When added to meals it lends a unique and delectable flavor. For this recipe we’ll be sautéing fennel with citrus and white beans to create a zesty nutrient rich dish.



Citrus Fennel with White Beans


  • 1 bulb fennel
  • 5 carrots, peeled
  • 1 pear, chopped
  • 2 peeled oranges (clementine’s, tangerines, and mandarins work)
  • 2 cups white beans
  • 2 tablespoons olive oil
  • 1 tablespoon maple or agave
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 lemon wedges
  • 1 cup water
  • 1 tablespoon fennel zest or bits
Total Time

Prep Time

20 min



  1. Wash all vegetables
  2. Slice fennel bulb and carrots into thin 2 inch strips.
  3. Peel orange and break into sections
  4. Chop pear into bite size chunks
  5. Heat oil in frying pan on medium heat
  6. Add fennel and carrots, cook 2 minutes
  7. Stir in water, lemon, and maple
  8. Add peeled orange slices, gently squeezing each one before adding
  9. Cover and simmer on low 10 minutes
  10. Add salt, pepper, white beans, and pear chunks
  11. Simmer low 3 minutes
  12. Remove from heat and serve with fresh fennel zest.


Benefits of Fennel

144-FennelFennel is filled with potassium, folate, vitamin C, vitamin B-6 and phytonutrient content- all of which support heart health. Fennel has been proven to be effective with cancer protection by inhibiting the growth of tumors as well as shielding some of the harmful effects of radiation. Studies have also shown it to expedite recovery time for respiratory disorders such as bronchitis and congestion. Fennel has been proven to be useful in strengthening hair and preventing hair loss as well as protecting the eyes from premature aging and macular degeneration. Eating fennel can also reduce the effects of PMS related pain.

Benefits of Carrot

The vitamins, minerals, antioxidants, and potassium present in carrots help lower blood pressure, boost the immune system, and are great for our skin and eyes. Eating carrots can assist in regulating blood sugar, cholesterol, and digestion. To top it off munching on these crunchy orange veggies has been linked to a reduced risk of stoke, heart diseases, and several cancers.

Benefits of Citrus

The high levels of potassium in citrus fruits not only boost heart health but also help prevent cramping in the muscles while exercising. Consumption of citrus helps regulate high blood pressure, prevent kidney disease, boost heart health, fight against viral infections, and is good for the skin and the eyes.

Loving fennel? Try this fennel salad!

Claims on this site have not been evaluated by the FDA. Information on this site is not intended to diagnose, treat, cure, or prevent any disease. Sunwarrior’s awesome expert writers do not replace doctors and don’t always cite studies, so do your research, as is wise. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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