Carrot, Fennel, Citrus and Ginger Soup
This weather can sometimes be confusing, one week it feels like summer is around the corner while the next there is a significant chill in the air.
This soup is very versatile and while it offers some winter warmness, it also feels fresh and light on the palate- welcoming in spring.
Although this soup is made up of a few simple ingredients, don’t let its simplicity fool you in terms of its nutritional power.
Carrots pump our bodies with vitamin A- not only important for our vision but also essential in immune support and has great anti-oxidant effects in the body.
The oranges are filled with the well-known vitamin C- acting as an anti-oxidant and protecting us from getting sick during the seasonal changes.
Fennel is one of those hidden superfoods if you will. It contains a bioactive compound known as quercetin, which switches on the master anti-oxidant conductor Nrf2 in our body, allowing our body to produce loads of anti-oxidant packman that swallow all those damaging free radicals.
Ginger in itself is a flavor and nutritional bomb. The bioactive compound gingerol boasts anti-inflammatory and anti-bacterial properties.
Let’s not forget the basics on which most soups are built- onions. Onions contain prebiotic fibers which feed the healthy bacteria in our gut, and they too contain the anti-oxidant-inducing bioactive quercetin
1 large fennel bulb
5 medium carrots
1 yellow onion
4-5 cm piece fresh ginger
Zest and juice 1 orange
1 tablespoon fennel seeds
2 tablespoons olive oil
1.5 liters vegetable stock
Salt and pepper
1 Pre-heat the oven to 180 °C
2 Cube the fennel bulb (reserving the fronds for garnish), onion and carrots and place them onto a roasting tray.
3 Drizzle a tablespoon of olive oil over the vegetables, followed by the fennel seeds and some salt and pepper. Rub the oil and spices into the vegetables and roast in the oven for approximately 25-30 minutes.
4 Place a large saucepan or soup pot onto a medium-heated stove. Once the pot is hot, drizzle the remaining olive oil and grate the ginger and the orange zest into the pot- allow it to sauté for 2 to 3 minutes until the aromas release.
5 Remove the roasted vegetables from the tray and place them into the saucepan. Add the juice of one orange into the saucepan and sauté the contents for 3-4 minutes.
6 Add 1.5 liters of vegetables stock and reduce the heat, allowing the contents to simmer for 10 minutes.
7 Using a stick blender, blend all the ingredients together until smooth. Garnish with some fennel fronds
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
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