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Fennel Soup with peas & lemon

Comforting Fennel Soup with Peas & Lemon for Cozy Days

Discover this delightful Fennel Soup with peas & lemon, a perfect balance of comfort and sophistication.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 220

Ingredients
  

For the Soup
  • 2 tablespoons Rapeseed or Sunflower Oil Substitute with olive oil for a unique flavor.
  • 2 bulbs Fennel Provides a sweet, anise-like flavor.
  • 1 small Onion Adds aromatic sweetness.
  • 4 cloves Garlic Roasted for sweetness.
  • 4 cups Vegetable Stock Choose low-sodium and vegan-friendly.
  • 1 cup Frozen Peas Contributes sweetness and creaminess to the dish.
  • 1 can Coconut Milk Adds creamy texture.
  • 1 juice of Lemon Brightens the soup.
  • 2 cups Baby Spinach Adds freshness and color.
  • 1/4 cup Fresh Parsley Enlivens the flavor.

Equipment

  • Oven
  • Roasting Tray
  • Saucepan
  • Stick Blender

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 180°C (350°F).
  2. Trim the fennel bulbs and cut them into wedges, slice the onion, and place these along with garlic cloves in your roasting tray. Drizzle with oil and season generously.
  3. Roast the fennel, onion, and garlic for 25-30 minutes until the fennel is tender and golden-brown.
  4. Remove from oven, squeeze the softened garlic into the tray, and mix with fennel and onion.
  5. Transfer the roasted mixture into a saucepan and pour in the vegetable stock. Bring to a gentle boil, then add frozen peas and simmer for 5 minutes.
  6. Use a stick blender to purée the soup until smooth or blend in batches if using a standard blender.
  7. Stir in coconut milk, lemon juice, baby spinach, and parsley. Adjust seasoning as needed.
  8. Ladle into bowls, garnish with coconut milk and fresh herbs, and serve with crusty bread.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 30gProtein: 3gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 450mgFiber: 6gSugar: 4gVitamin A: 2000IUVitamin C: 30mgCalcium: 50mgIron: 1.5mg

Notes

Blend the soup longer for a silkier texture. Use fresh ingredients for best results. Adjust consistency as needed and season after adding coconut milk.

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