Creamy Vegan Fennel Soup

A light aromatic soup of fennel flavor. This soup is creamy, healthy, full of nutrients, and fibers. This soup is vegan and gluten free. This is the soup for the grainy gloomy day, or just for any day!

Have you ever tried fennel seeds? They give sweet aromatic flavor. You may have them, when they were in bread , or maybe in your drink or even dessert. It is used in Italian, middle eastern and Indian cuisine. We use fennel sometimes in Arabic cookies for Eid. Fennel is naturally sweet. it is very similar in taste to anise seeds, and licorice.  They are plants that have pungent aroma and sweet flavor, there are few differences between them. This is a good article explains them in details.

Long time ago, when we lived in the united states. There were so many fruits and vegetables that I’ve never tried, and I ever wrote a series of dishes with new items. However, I’ve edited the blog many times through the years, and the series  is no longer available, but the recipes are still here, don’t worry. However, I always have this great feeling of excitement when trying new food items. Fennel, was no exception. It was surprisingly good, whether it’s fresh, cooked, or even as seeds (my favorite). But I forgot to try the leaves 😀 doesn’t look edible to me hh.

You can have fennel raw, however, I found the fresh taste is a a bit watery, it’s like It’s got diluted, because I’ve used to the strong flavor of seeds. I’m not very fond of raw taste of fruits and vegetables, and I’ve mentioned that over and over. But I’m still thinking of making a salad with it. Which team are you? fresh or cooked? 

This  fennel soup is very easy, but it needs some time to be ready. I don’t believe that winter almost over and I didn’t make a soup yet! (Check my collection of soups 🙂) After I moved to Dubai , I’m not making soup as usual. Guess why? Because it’s almost getting hot here, yes 🙁 . It was 34C yesterday which is 95f Can you believe it? But this fennel soup is bit lighter than other my soup recipes, thanks to fennel.

Why do you need to add fennel to your diet

It’s a low calorie vegetable, one cup gives only 27 calories. And it has good amounts of fibers, folate and vitamin C and minerals like potassium.You can consume all the part of fennel plants. And in history, humans used fennel for many medicinal uses. However, the studies on fennel are few and not very convulsive.

Some of the health claims are:

• • It helps with digestion and easing stomach cramps, and colics for infants
  • Increases milk production in nursing women. And also helps with reducing period cramps.
  • Has estrogenic effects, means its not very safe for pregnant women

and many more, some also suggest that it has estragol, compound can be found in basil, fennel and other plants can be carcinogenic. however, this is not conclusive. However, usually the consumption of naturally food wont give you high amount of this compound. But synthetic pills or oils may have high amount

Nutritional yeast 

Is a yeast species called Saccharomyces cerevisiae. This type is different from the species knows brewer’s yeast, or even the baker yeast.

This nutritional yeast have many health benefits: 

• Have complete protein profile, means it has all the complete nine essential amino acids that the body needs and can’t synthesis in the body. 
• It has some b vitamins , and traces of minerals too
• Help boost energy, and may lower blood cholesterol. 

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Nutritional yeast 

Yield: 3 -4

Creamy Vegan Fennel Soup

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

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Ingredients

• 1 small red onion chopped
• 2 inch fresh ginger chopped
• 4 cloves of garlic chopped
• 2 and half Tb olive oil
• Ginger powder, coriander powder, white pepper, salt
• 1 Celery stick chopped
• Small half carrot, small half potato
• A medium fennel
• 1 Tb of fennel seeds
• Water just covered
• 60 ml Almond cream*
• 2 Tb nutritional yeast, optional but recommended

Instructions

1. Prepare your vegetables, peel and chop them in similar size for even cooking.
2. In a medium pot, add 2 Tb of olive oil. Keep it on medium heat. when its warm add first onions and garlic, then add celery, then the other vegetables.
3. Season them with spices and salt, and then cover with water, just enough to cover the vegetables.
4. Put a lid on, and then simmer them for 20 to 25 minutes.
5. Remove the soup from the stove and blend it in blender,,until smooth.
6. Return to the stove, add almond cream or other kinds of cream* .
7. Add nutritional yeast if you want to, then let the soup get to gentle boil.
8. Remove from the stove, and serve hot, add more spices, and a splash of cream if desired and a sprinkle of nutritional yeast.
9. Keep the leftovers in the fridge in an air tight container up to 1 week .

Nutrition Information:

Yield:

3

Serving Size:

1 grams
Amount Per Serving: Unsaturated Fat: 0g