Fennel, more commonly known as Saunf in India, is a spice that is used to flavour dishes and drinks alike. Fennel seeds or Saunf have a refreshing scent and a peppery taste which instantly has a cooling effect on the body and mind, especially during summer months. According to both Ayurveda and Western medicine, Saunf has colling properties that help alleviate heat and reduce body temperature, providing a soothing sensation.
What’s more, science says Saunf has diuretic properties that can help promote urine production, assisting in flushing out toxins and maintaining proper fluid balance in the body. Saunf seeds also contain compounds that can help alleviate common summer digestive issues like bloating, indigestion, and gas. Chewing on fennel seeds after meals can promote healthy digestion and provide relief from discomfort.
If that isn’t all then you should know that Saunf is a great source of antioxidants, vitamins and minerals, including vitamin C, calcium, potassium, and manganese. These nutrients are essential for overall health and can help support your body's functioning during the summer season. Given these benefits, it is but natural that Indian mothers and grandmothers push us all to have more Saunf during summers, especially via dishes and drinks they have been traditionally cooking for ages now.
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Wondering what these are? Here’s a whole list of dishes and drinks that celebrate the flavours and benefits of Saunf.
Variyali Sharbat
This traditional drink from Gujarat is prepared especially during hot summers to keep away heatstrokes and dehydration. To prepare Variyali Sharbat, fennel seeds are typically soaked in water overnight. The water is then strained, and sugar or a sweetener of choice is added to create a sweet and flavorful syrup. The syrup is usually diluted with chilled water before serving. Some variations of the sharbat may also include ingredients like rose water, lemon juice, or mint leaves to enhance the taste and aroma.
Saunf Aloo
Saunf Aloo, also known as Fennel Potato, is a popular dish in Indian cuisine. It is primarily a North Indian dish that features potatoes (aloo) cooked with fennel seeds (saunf) and a blend of aromatic spices. The dish typically involves boiling or parboiling the potatoes until they are partially cooked, then sautéing them with a tempering of fennel seeds and other spices. The fennel seeds lend a distinct flavor and aroma to the dish, enhancing the overall taste.
Saunf Tea
Saunf Chai is made by infusing fennel seeds in hot water. Saunf Chai is consumed across different regions of India and is not limited to any specific geographical location. To prepare Saunf Chai, fennel seeds are typically crushed or lightly roasted before being steeped in boiling water. The tea is left to infuse for a few minutes to allow the flavors and medicinal compounds from the fennel seeds to be released. It can be enjoyed plain or with a touch of sweetener, such as sugar or honey, depending on personal preference.
Saunf Ka Salan
Saunf ka Salan is a traditional dish from the state of Andhra Pradesh in South India. It is a flavorful and tangy curry made with Saunf as the key ingredient. In Saunf ka Salan, fennel seeds are roasted and ground into a paste, which is then cooked with a variety of spices, tamarind, and sometimes other ingredients like peanuts or coconut. The resulting curry is typically tangy, mildly spicy, and has a distinct aroma and taste of fennel seeds. This dish is commonly served with biryani, pulao, or rice in the Andhra Pradesh region.
Saunf Mukhwas
Saunf Mukhwas is a traditional Indian mouth freshener or digestive aid made primarily from fennel seeds (saunf). It is a popular post-meal treat that is consumed all over India, though it originates in Gujarat. To make Saunf Mukhwas, fennel seeds are often dry roasted or toasted to enhance their flavor and aroma. They are then mixed with other ingredients such as anise seeds, sesame seeds, coconut flakes, and various spices like cardamom, coriander, or cinnamon. The mixture can be sweetened with sugar or flavored with natural extracts like rose or mint.
Mouri Mangso
Mouri Mangsho is a traditional Bengali dish from the region of West Bengal. It is a flavorful and aromatic preparation of mutton (goat meat) cooked with fennel seeds (mouri) as a key spice. In Mouri Mangsho, the mutton is typically marinated with a blend of spices, including fennel seeds, along with other ingredients such as ginger, garlic, turmeric, red chili powder, and yogurt. The marinated meat is then slow-cooked or pressure-cooked until tender and infused with the flavors of the spices.
Saunf Kulfi
Saunf Kulfi is a frozen dessert, a variation of traditional kulfi originating in North India. Saunf Kulfi is flavored with fennel seeds (saunf), giving it a distinct and refreshing taste. To prepare Saunf Kulfi, a mixture of milk, sugar, and condensed milk is simmered until it thickens and reduces in volume. Fennel seeds are added to the mixture, infusing it with their aromatic and slightly sweet flavor. The mixture is then poured into molds or small containers and frozen until it solidifies.