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Carrot Fennel Soup


Serves 6

This is one of only 2 recipes that I don’t adapt, change, or alter in any way simply because it is so delish as is! (Except that I eyeball amounts for everything instead of measuring…it’s a soup thing!) It’s such a refreshing departure from the overused Carrot Ginger Soup. Of course that one is quite delicious too, but it seems no one cooks carrot soup any other way these days!

I came across this recipe while working for a client. She loved this soup so much, she even ate it for breakfast! Rebecca Katz’s cookbook, “The Cancer-Fighting Kitchen”, is a wonderful cookbook for everyone. I have used several of her recipes in my own kitchen and have adapted many depending on who I’m cooking for. But, leave this one alone. I highly doubt anything can make this one better.

Fennel is a lovely, if peculiar looking, vegetable. It’s delicious raw, pickled, sautéed, braised, you name it. It is a digestive aid and is anti-inflammatory, thanks to its unique phytonutrients. Anethole, a specific phytonutrient, has been linked to reducing inflammation and the occurrence of cancer. Fennel also boasts high levels of Vitamin C (yay, more anti-oxidant power), fiber (think healthy colon and lower cholesterol) and folate (a good choice for you pregnant mamas). It’s also a good source of potassium.

I just get so excited when something SO delicious is SO good for you, too!

You’ll need:

2-3 T olive oil

1 medium onion, chopped (about 1C)

1 medium fennel, chopped (about 1C)

3 lbs. carrots, cut in 1″pcs (OK, I don’t think I ever used exactly 3 lbs. 1 big bunch of carrots ought to be enough)

Zest from 1 orange

1/4 t ground cumin

1/8 t ground cinnamon

1/8 t ground allspice

7 C water or vegetable stock

1-2 T freshly squeezed orange juice

2 t freshly squeezed lemon juice

Sea salt, to taste

To make:

1. In a soup pot, heat oil over medium heat and add onion and fennel with a pinch of sea salt and sauté until tender and fragrant. Add the carrots, orange zest and spices and another pinch of salt and sauté until combined well.

2. Add about 1/2 C of water/stock and cook for about 5 minutes before adding the rest of the water. Cook until carrots are tender, about 20-30 minutes.

3. Let cool a tiny bit. Ladle one cup at a time into a blender and blend until creamy. Be sure to hold the lid down with a dish towel or the steam will send your soup all over the kitchen. Repeat until the soup is completely creamy. (I prefer to use a blender as opposed to an immersion blender because I have more control over the consistency of the soup.)

4. Return the creamy soup to the pot over low heat and add the orange juice and lemon juice. Heat for a few minutes to incorporate the flavors.

5. Enjoy! (We love this soup paired with The Ultimate Grilled Cheese.)


Nathalie Curabba

Health-Supportive Chef

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Created by Ana Gavassa. Edible Rainbow Project ©2017