8 Fennel Seed Recipes: From Saunf Water to Fennel Chicken

By Deepa Shah | Iron Pounded spice expert & founder of Phoran Masala

Fennel seeds — saunf — are one of the most versatile spices in the Indian kitchen. Sweet, aromatic, and gently digestive, they work equally well in drinks, breads, mains, and desserts. These 8 recipes use Phoran Premium Fennel Seeds — bold, sweet, and sourced for maximum aroma.

Recipe 1: Saunf Water (Fennel Seed Water)

The simplest digestive ritual in Indian cooking. Takes 5 minutes of prep, best made overnight.

Ingredients (1 serving):

• 1 tsp Phoran Fennel Seeds
• 250 ml water (room temperature or warm)

Method:

1. Add fennel seeds to a glass of water.
2. Soak overnight (8 hours) for maximum flavour and digestive benefit.
3. Strain and drink on an empty stomach in the morning.
4. For a quicker version: boil seeds in water for 5 minutes, cool, and strain.

Tip: Add a pinch of rock salt and a few mint leaves for a more refreshing version. Works well warm or cold.

Recipe 2: Fennel Seed Tea (Saunf Chai)

A caffeine-free herbal tea that aids digestion and freshens breath. Ready in 10 minutes.

Ingredients (2 cups):

• 1.5 tsp Phoran Fennel Seeds, lightly crushed
• 500 ml water
• 1 tsp honey (optional)
• 2–3 fresh mint leaves (optional)

Method:

1. Lightly crush fennel seeds in a mortar to release oils.
2. Bring water to a boil, add crushed fennel seeds.
3. Reduce heat and simmer for 5 minutes.
4. Strain into cups. Add honey and mint if using.
5. Serve warm.

Tip: Add a small piece of ginger while simmering for a warming winter version.

Recipe 3: Fennel Rice (Saunf Pulao)

A fragrant, lightly spiced rice that pairs beautifully with dal or raita. Ready in 30 minutes.

Ingredients (serves 3–4):

• 1.5 cups basmati rice, washed and soaked 20 minutes
• 1.5 tsp Phoran Fennel Seeds
• 1 tbsp ghee
• 1 medium onion, thinly sliced
• 2 green cardamom pods
• 1 bay leaf
• 2.75 cups water
• Salt to taste

Method:

1. Heat ghee in a heavy-bottomed pot over medium heat.
2. Add fennel seeds, cardamom, and bay leaf. Sauté 30 seconds until fragrant.
3. Add sliced onion and cook until golden, about 8 minutes.
4. Drain soaked rice and add to pot. Stir gently for 2 minutes.
5. Add water and salt. Bring to a boil, then cover and cook on low heat for 15 minutes.
6. Rest covered for 5 minutes before fluffing with a fork.

Tip: Add a handful of fresh peas or sliced carrots with the rice for a more complete one-pot meal.

Recipe 4: Fennel Paratha (Saunf Paratha)

A flaky, aromatic flatbread with fennel seeds kneaded into the dough. Ready in 35 minutes.

Ingredients (makes 6 parathas):

• 2 cups whole wheat flour (atta)
• 1.5 tsp Phoran Fennel Seeds
• 0.5 tsp ajwain (carom seeds)
• 0.5 tsp salt
• 2 tsp oil or ghee for dough
• Water as needed (approx. 3/4 cup)
• Ghee for cooking

Method:

1. Combine flour, fennel seeds, ajwain, salt, and oil in a bowl.
2. Add water gradually and knead into a smooth, firm dough. Rest 15 minutes.
3. Divide into 6 equal balls. Roll each into a circle about 6 inches in diameter.
4. Cook on a hot tawa (griddle) over medium-high heat, 1–2 minutes per side.
5. Apply ghee and press with a spatula until golden spots appear on both sides.
6. Serve hot with yogurt, pickle, or dal.

Tip: Lightly crush the fennel seeds before adding to the dough for a more even distribution of flavour.

Recipe 5: Fennel Seed Cookies (Saunf Nankhatai)

A classic Indian shortbread with fennel — crisp, buttery, and fragrant. Ready in 40 minutes.

Ingredients (makes 20 cookies):

• 1 cup all-purpose flour (maida)
• 0.25 cup semolina (sooji)
• 0.5 cup powdered sugar
• 0.5 cup ghee (room temperature, solid)
• 1 tsp Phoran Fennel Seeds
• 0.25 tsp cardamom powder
• Pinch of salt

Method:

1. Preheat oven to 170°C (340°F).
2. Beat ghee and powdered sugar together until light and fluffy.
3. Add flour, semolina, fennel seeds, cardamom, and salt. Mix into a soft dough — do not overwork.
4. Roll into small balls (about 25g each) and flatten slightly. Place on a lined baking tray.
5. Bake 18–20 minutes until the base is lightly golden. The tops will remain pale.
6. Cool completely on the tray before moving — they firm up as they cool.

Tip: Store in an airtight tin for up to 10 days. The fennel flavour deepens after a day.

Recipe 6: Fennel Chicken Curry

A fragrant, mildly spiced chicken curry where fennel is the star. Ready in 45 minutes.

Ingredients (serves 4):

• 700g chicken, bone-in pieces
• 2 tsp Phoran Fennel Seeds
• 1 tsp fennel powder (grind 1 tsp fennel seeds)
• 2 medium onions, finely chopped
• 2 tomatoes, pureed
• 1 tbsp ginger-garlic paste
• 0.5 tsp turmeric
• 1 tsp Phoran Black Pepper, freshly ground
• 1 tsp salt (adjust to taste)
• 3 tbsp oil
• Fresh coriander to garnish

Method:

1. Heat oil in a heavy pan over medium heat. Add whole fennel seeds and sauté 30 seconds.
2. Add onions and cook until deep golden, about 12 minutes.
3. Add ginger-garlic paste and cook 2 minutes.
4. Add tomato puree, turmeric, fennel powder, black pepper, and salt. Cook until oil separates, about 8 minutes.
5. Add chicken pieces and coat well in the masala. Cook on high heat 3 minutes.
6. Add 150ml water, cover, and cook on medium-low heat 20–25 minutes until chicken is cooked through.
7. Garnish with fresh coriander. Serve with rice or roti.

Tip: For a richer version, add 2 tbsp yogurt with the tomatoes and cook until fully absorbed before adding chicken.

Recipe 7: Fennel Pickle (Saunf Achar)

A quick refrigerator pickle — ready in 30 minutes, best after 24 hours.

Ingredients (1 small jar):

• 3 tbsp Phoran Fennel Seeds
• 1 medium carrot, cut into thin matchsticks
• 0.5 tsp turmeric
• 1 tsp red chilli powder
• 1 tsp mustard seeds
• 0.5 tsp salt
• 2 tbsp mustard oil (or any neutral oil)
• 2 tbsp lemon juice

Method:

1. Dry roast fennel seeds and mustard seeds in a pan over low heat for 2 minutes. Cool.
2. Combine carrot matchsticks, roasted seeds, turmeric, chilli powder, and salt in a bowl.
3. Heat oil until smoking, cool for 2 minutes, then pour over the mixture.
4. Add lemon juice and mix well.
5. Transfer to a clean glass jar. Rest at room temperature 4 hours, then refrigerate.
6. Best after 24 hours. Keeps refrigerated for up to 2 weeks.

Tip: Add thin slices of raw mango when in season for a classic saunf-aam achar.

Recipe 8: Homemade Saunf Mouth Freshener Mix

The classic post-meal digestive mix — better than any packaged mukhwas. Takes 10 minutes.

Ingredients (makes 1 small jar):

• 4 tbsp Phoran Fennel Seeds
• 2 tbsp sesame seeds (til)
• 1 tbsp desiccated coconut
• 1 tsp sugar (optional)
• 0.5 tsp cardamom powder
• Pinch of rock salt

Method:

1. Dry roast fennel seeds in a pan over low heat for 3–4 minutes until lightly golden and fragrant. Cool completely.
2. Dry roast sesame seeds separately for 2 minutes until they begin to pop. Cool.
3. Combine all ingredients in a bowl and mix well.
4. Store in an airtight jar at room temperature for up to 1 month.
5. Serve 1 tsp after meals.

Tip: Add a few dried rose petals and a pinch of mishri (rock sugar) for a more festive mukhwas mix.

4 FAQs About Fennel Seeds

Q: What is the best time to eat fennel seeds?
After meals is the most traditional time — a small pinch of saunf aids digestion and freshens breath. Saunf water first thing in the morning on an empty stomach is also a common practice for digestive support.

Q: Can I use fennel seeds in sweet dishes?
Yes — fennel's natural sweetness makes it excellent in desserts. It pairs particularly well with cardamom in kheer, halwa, and cookies. The nankhatai recipe above is a good starting point.

Q: How do I store fennel seeds to keep them fresh?
In an airtight container away from direct light and heat. Whole fennel seeds stay fresh for 12–18 months when stored correctly. Avoid storing near the stove — heat and steam degrade the volatile oils that give saunf its aroma.

Q: What's the difference between fennel seeds and anise seeds?
They taste similar but are different plants. Fennel seeds (saunf) are larger, greener, and sweeter. Anise seeds are smaller and have a more intense, sharper flavour. In Indian cooking, saunf is always the correct choice.

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