vegan creamy fennel soup recipe

Satisfying Creamy Fennel & Thyme Soup

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I have a lot of goals in life, but in regards to my food & diet, one of my goals is to eat a WIDE variety of plant foods.  I believe they are all medicinal although we don’t always have the research to prove it.  Yet.  Anyway,  fennel is medicinal, but one of those foods that we often don’t know what to do with so I’m here to help you with that.

Although Johny was initially wrinkling his nose at the thought of licorice/fennel soup, he LOVED it!  It really had more flavor from the thyme than the fennel. It tasted like we were eating at a 5 star restaurant.   Seriously.

Gluten Free.  Dairy Free.  Vegan.  Nutrient Dense.
Make no mistake, food is medicine!

And although making the stock made it a bigger job, I was still able to make it without it consuming my day.  After all, making stock is just putting things in a soup pot and letting them simmer right?

I was seriously scraping my soup bowl to make sure I got every drop.  So give it a whirl.

Fennel Facts:

  • Freshest from autumn through early spring.
  • The bulb, stalk, leaves and seeds are all edible.
  • Fennel belongs to the Umbellifereae family and is therefore closely related to parsley, carrots, dill and coriander.
  • Like many of its fellow spices, fennel contains its own unique combination of phytonutrients—including the flavonoids rutin, quercitin, and various kaempferol glycosides—that give it strong antioxidant activity.
  • The most fascinating phytonutrient compound in fennel, however, may be anethole.  In animal studies, the anethole in fennel has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer.
  • The anethole in fennel prevents activation of a potentially strong gene-altering and inflammation-triggering molecule called NF-kappaB.  NfkB is a BAD player!

 

Stock Ingredients:

  • 6 cups water
  • Stocks and fronds of 2 fennel bulbs (the green part including the wispy pieces) cut into 3″ pieces. Save just a few of the wispy pieces for a garnish if you want to be fancy!
  • Greens of 2 leeks, cleaned and cut into 3″ pieces
  • 1-2 stalks of celery, cleaned and cut into 3″ pieces

In your soup pot, combine the water, the greens of the leeks and the fennel bulbs (be sure to keep the white parts of each reserved) and your celery.  Bring to a boil, and then reduce heat and simmer for 45 minutes.  While this is happening, you can prep your veggies listed below.    When the time is up for the broth, strain off your veggies, discard them as they’ve given their life, and reserve your vegetable broth.

Creamy Fennel Soup Ingredients:

1 T olive oil  (See this post to learn more about quality olive oils)
Thinly sliced whites of 2 fennel bulbs
Thinly sliced whites of 2 leeks
1 stalk celery, chopped
1 medium sized Yukon gold potato, diced
1-2 tsp dried thyme
Himalayan salt to taste

Instructions:

1.  Make the stock as instructed above.

2.  In a heavy (non-teflon) skillet or even a large soup pan, saute the whites of the leek for about 1 minute, stirring to coat them in the oil.  Then, place a cover over your skillet and let the leeks steam and soften for about 2 minutes.

3.  Now add the white slices of the fennel bulb, your celery pieces, and your diced Yukon gold potato to the skillet and stir to coat with the oil.

4.  As they soften, add your thyme.  If you have fresh, use a generous 2 or more teaspoons.  If you don’t have fresh, add dried thyme which is more concentrated so add 1-2 teaspoons.

5.  Once your sliced and chopped veggie/thyme mix has softened, add your broth.

6.  Bring your broth and veggies to a gentle boil for about 30 minutes.  Then, very very carefully, puree it in batches in your blender.  Or puree with a stick blender which keeps the amount of dishes to a minimum!

7.  Once pureed, adjust the salt if needed and then enjoy with a beautiful salad like we did!

fennel soup

 

 

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 About Tracy Konoske, MS, RDN

meet_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health