Winter Carrot, Fennel, and Orange Soup

10 May 2016

Winter has certainly sprung upon us, which calls for some delicious, warming soups. I absolutely love batch cooking soups. Its so easy, you can make plenty, freeze, and then defrost portions as needed. This is a fantastic way to keep healthy during the cold months, while saving time and money. Soup can get boring, and I felt desperately in need of a fresh take on the same old same old. So I tried this interesting combination of Vitamin C rich Oranges, carrots and fennel. This soup is bright and fresh, with a little bit of heat (courtesy of the spicy paprika). The zesty orange juice tempers the sweetness of the carrots, and makes for a flavour that’s tasty and surprisingly fresh. Instead of parmesan you can add some crumbled tofu, and if you feel like something a little creamier, simply add ½ cup coconut milk.


Ready in 30 mins |Serves 10

5 tablespoons extra virgin olive oil, divided
1 red onion, peeled and sliced
1 small bulb fennel, woody green stems removed, cored, and sliced thin (about 2 cups sliced)
1.5kg. carrots, washed, peeled, and sliced into rounds (about 6 cups sliced)
5 cloves garlic, trimmed, smashed, and peeled
1 ½ tsp. sea salt, divided
1 tsp. coriander seed
1 tsp. cumin seed
1 tsp. spicy paprika
1 tsp. cinnamon
1 tbsp. minced thyme leaves
4 cups vegetable broth
1 cup orange juice – freshly squeezed
¼ cup grated Parmesan (optional)
2 tbp. orange zest
2 tbsp. apple cider vinegar


Step 1:

Using a mortar and pestle or spice grinder, grind the cumin and coriander seeds and set aside.

Step 2:

In a large pot, heat 3 tbsp. olive oil over medium-high heat. Add sliced fennel and onion, and sauté, stirring occasionally, for 10 minutes. Add carrots, garlic, 1 teaspoon sea salt, and all of the spices, and sauté for 10 minutes more.

Step 3:

Add the herbs, and then the broth. Bring mixture to a boil, and then turn down to medium-low heat for a gently-bubbling simmer. Cook for 20 minutes. Add the remaining 2 tablespoons of olive oil, orange juice, parmesan (optional), orange zest, and apple cider vinegar. Using a hand blender, or working in batches with a blender, puree the soup thoroughly.

Step 4:

Pour back into the stock pot and reheat over medium-low heat. Taste the soup and add the remaining ½ teaspoon of sea salt if needed. Ladle into bowls and serve with a few Parmesan shavings and fresh herbs for garnish.


Yours in Health Always,




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