Ever crave something warm, comforting and healthy for dinner but don’t want to spend hours in the kitchen? You’re in luck. This fennel soup recipe is your perfect solution for a quick and wholesome weeknight meal. In less than 30 minutes, you’ll have a pot of creamy fennel soup simmering on the stove, filling your home with an irresistible licorice-like aroma.
Made from a few simple ingredients, this soup is naturally creamy without needing a drop of dairy. Fennel, that underrated vegetable with a faint aniseed flavor, is the star here. Sautéed with onion and garlic, then simmered until tender, fennel transforms into a rich and velvety soup base. A touch of white wine adds a subtle brightness. Pureed with broth, the fennel melts into a creamy potage without needing a drop of cream.
Healthy, comforting and satisfying, this fennel soup is ideal for a casual family dinner or a stylish dinner party. Keep a loaf of crusty bread on hand for dipping in the flavorful broth. One spoonful of this soothing soup and you’ll be hooked. This quick fennel soup recipe might just become your new favorite weeknight go-to.
An Introduction to Fennel and Its Health Benefits
Fennel is a highly nutritious and flavorful vegetable that is popular in Mediterranean cuisine. It has a bulbous base with green stalks and feathery fronds, and a mildly licorice-like flavor. Fennel is high in vitamins, minerals and antioxidants, and has many health benefits.
An excellent source of nutrients
Fennel contains folate, potassium, vitamin C and fiber. One cup of raw fennel bulb provides over 20% of your daily requirement of vitamin C, which is important for immune function and healthy skin. Fennel is also a very good source of potassium, which is important for blood pressure regulation and cardiovascular health.
May reduce inflammation
Fennel contains compounds like anethole, fenchone, estragole, and camphene which have anti-inflammatory effects. Chronic inflammation is linked to many health issues, so consuming fennel may help lower your risk.
Supports digestive health
Fennel has been used for centuries as a digestive aid. It contains a compound called anethole which helps relax the muscles in the digestive tract and stimulate the production of gastric juices. Fennel may help relieve gas, bloating, cramping, and constipation. The fiber in fennel also helps promote regularity and helps maintain a healthy balance of gut bacteria.
May have anticancer effects
The phytonutrients found in fennel, such as anethole, have demonstrated anticancer activity in some animal studies. Fennel extracts have been shown to stop the growth of colon cancer cells and breast cancer cells. The antioxidants in fennel may also help prevent cell damage that can lead to cancer. However, more research is needed to confirm the potential anticancer effects of fennel in humans.
Fennel is a delicious and nutritious vegetable with many health benefits and healing properties. Add raw fennel to salads, or cook it by braising, grilling or roasting it. Fennel seeds can also be used to flavor meats, seafood, pasta dishes, and even desserts. Enjoy fennel and reap the nutritional rewards!
The Best Vegetables to Pair With Fennel in Soup
The fennel bulb is the star of this soup, but adding complementary vegetables helps create a heartier, more balanced meal. Some of the best veggies to pair with fennel in soup are:
Potatoes
The starchy goodness of potatoes pairs perfectly with the slight anise-like flavor of fennel. Chopped potatoes add body to the soup and help make it creamy without the need for dairy.
Carrots
Carrots are always a great addition to soup. Their natural sweetness helps balance the bitterness of certain fennel parts, and their vitamin A contributes to a healthy, immunity-boosting meal. Shred or dice a few medium carrots to add to your fennel soup.
Onions
Onions, especially sweet onions like Vidalias, enhance the flavor of fennel soup. They help build a flavor base and add layers of savory deliciousness. Finely chop one or two onions and sauté them with the fennel bulbs before adding to the soup.
Leeks
Leeks look like overgrown green onions and have a mild, oniony flavor. They work well in fennel soup by adding more allium flavor without overpowering the anise notes of the fennel. Clean and slice the white and light green parts of two or three leeks and add to the soup.
Read more:Mary Berry Soup Recipes: Classic Dishes From the Queen of Baking
Celery
Celery is a natural pairing for fennel, as they share some similarities in flavor. The fresh, herbaceous flavor of celery leaves balances the earthy anise flavor of fennel. Add two or three chopped celery stalks, including the leaves, for extra freshness.
Combining fennel with complementary veggies like potatoes, carrots, onions, leeks and celery helps create a hearty, well-balanced fennel soup. Feel free to also add other veggies you enjoy, such as corn, spinach or zucchini. Mix and match to make the perfect fennel soup for you!
Step-by-Step Instructions for Making Easy Fennel Soup
Making fennel soup is easier than you might think. In just a few simple steps, you’ll have a delicious, creamy soup ready for dinner. The subtle anise-like flavor of the fennel bulb is balanced perfectly by the naturally creamy texture of potatoes. This wholesome, vegetarian soup is ideal for a chilly weeknight.
Ingredients:
- 2 tablespoons olive oil
- 2 fennel bulbs, trimmed and chopped
- 2 onions, diced
- 3 cloves garlic, minced
- 1 1⁄2 pounds russet potatoes, peeled and chopped
- 4 cups low-sodium vegetable broth
- 1 bay leaf
- Salt and freshly ground black pepper to taste
- 1 cup half and half or whole milk (for a dairy-free version, use coconut milk)
- 2 tablespoons chopped fresh parsley (optional garnish)
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the fennel, onions, and garlic and sauté until the vegetables are tender, about 10 minutes.
- Add the potatoes, broth, and bay leaf. Bring to a boil, then reduce the heat and simmer until the potatoes are tender when pierced with a fork, about 15 minutes.
- Remove the bay leaf, then blend about half the soup until smooth using an immersion blender. Alternatively, blend half the soup in batches in a blender and return to the pot. This will give the soup a creamy texture with some chunky bits.
- Stir in the half and half and season with salt and pepper. Simmer for a few minutes until heated through.
- Garnish each bowl with parsley if desired. Enjoy your tasty fennel soup! The soup can be refrigerated for up to 5 days or frozen for up to 3 months.
- Optional additions: grated Parmesan or Pecorino Romano cheese, croutons, cooked Italian sausage.
This wholesome fennel soup is comforting yet light. The natural creaminess comes from the potatoes and dairy, with no heavy cream required. Bursting with flavor from the fennel and aromatics, this soup is sure to become a favorite. Buon appetito!
Tips for Customizing Your Fennel Soup Recipe
Want to make your fennel soup recipe your own? Here are some tips for customizing it to suit your tastes:
Add extras for heartiness
To make your fennel soup heartier, add extras like:
- Diced potatoes – Cubed butternut squash
- White beans – Barley or farro
These ingredients will add texture, body and a subtle earthy flavor to your soup.
Boost the flavor
For extra flavor, try:
- Fresh or dried herbs like rosemary, thyme, oregano or parsley
- Lemon or orange zest to brighten the flavor
- Crushed red pepper flakes or hot sauce for some heat
- Grated parmesan or pecorino romano cheese
- Toasted pine nuts or almonds for crunch
Mix in greens
Wilted greens are a great addition to fennel soup. Try:
- Chopped kale
- Swiss chard
- Escarole
- Spinach
Add the greens when the soup has finished simmering and let them wilt in the hot broth.
Top it off
Garnish your fennel soup with:
- Fresh fennel fronds
- Croutons
- Olive oil
- Fennel pollen (if you can find it!)
These toppings will add texture, flavor and visual appeal. Your soup will be irresistible!
With these tips, you can create your own delicious version of fennel soup. Experiment by adding your favorite ingredients and garnishes—the possibilities are endless! Your friends and family will be begging you for the recipe. Enjoy your cozy, customized fennel soup!
Serving and Storing Leftover Fennel Soup
Now that you’ve enjoyed your delicious bowl of fennel soup, you’ll want to properly store any leftovers. Here are some tips to keep in mind:
Refrigerate promptly
As soon as you’ve finished eating, refrigerate the remaining soup within 2 hours. This prevents the growth of harmful bacteria that can spoil your soup and make you sick. Place the soup in an airtight container or sealable bag before chilling.
Eat within 3 to 5 days
Homemade fennel soup will stay fresh in the refrigerator for 3 to 5 days. Be sure to check that the soup still smells fresh before eating—if there are any unpleasant odors, it’s best to discard it. As with any leftover, if in doubt, throw it out. It’s not worth risking foodborne illness.
Freeze for up to 3 months
Don’t want to eat the fennel soup within a few days? No problem, simply freeze it for up to 3 months. Allow the soup to cool, then package it in freezer bags or containers, squeezing out as much air as possible before sealing. When ready to eat, thaw the soup in the refrigerator overnight. Reheat it thoroughly until it reaches an internal temperature of 165 F.
Add extra ingredients before reheating
Add a little extra cream, parmesan cheese, or fresh herbs before reheating your fennel soup. This helps enhance the flavor and prevents the soup from tasting dull or bland upon reheating. You can also add cooked pasta or rice to transform the soup into a heartier meal.
By following these best practices for storing and reheating your fennel soup, you’ll be able to enjoy its delicious anise-like flavor for days to come. And the next time you make a batch, you’ll have plenty of leftovers to look forward to!
FAQ
FAQ
Have some questions about making fennel soup? Here are some common queries and answers:
Where can I find fennel?
Fennel bulbs can be found at most grocery stores, especially those with a good produce section. Look for bulbs that are firm, with no soft or brown spots. The fronds should still be attached and green.
Do I have to use fennel bulbs? Can I substitute something else?
Fennel bulbs are key to this recipe and hard to substitute. Their mild anise flavor gives the soup its distinctive taste. As alternatives, you could try carrots, celery or leeks, but the flavor will be quite different. For the best results, use fennel bulbs if possible.
What type of broth works best?
A light, neutral-flavored broth like chicken or vegetable broth lets the flavor of the fennel shine through. Beef or mushroom broth will overpower the anise notes. For extra flavor, use broth made from bones, which will add more body to the soup.
Can I add other vegetables?
Absolutely, fennel pairs well with many veggies. Consider adding diced potatoes, carrots, tomatoes or spinach. Mushrooms, bell peppers or zucchini also work great. Add any extra veggies when you add the diced fennel to the broth. You can also garnish the soup with parsley, lemon zest, croutons or parmesan cheese.
How do I make the soup creamy?
For a creamy fennel soup without dairy, puree some of the soup directly in the pot using an immersion blender. Start with 1 to 2 cups of the soup and blend until smooth and creamy. You can also blend in some cooked rice, millet or farro for a thicker, heartier soup. For a dairy-based creaminess, stir in 1/2 to 1 cup of half and half, heavy cream or coconut milk after blending. Simmer for a few minutes until heated through.
Enjoy your delicious fennel soup! Let me know if you have any other questions.
Conclusion
So there you have it, a quick and delicious fennel soup recipe perfect for a chilly weeknight. The licorice-like flavor of fennel pairs so well with creamy potatoes and the bright pop of lemon juice. This soup is comforting yet light, healthy yet satisfying.
And the best part? There are plenty of leftovers for lunch the next day. You’ll be feeling good knowing you made a homemade meal packed with nutrition in under 30 minutes. Give this fennel soup a try and enjoy a bowlful of aromatic, savory goodness. Your belly and your wallet will thank you.
