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Fennel Soup with peas & lemon

Fennel Soup with Peas & Lemon for Cozy Comfort and Flavor

This Fennel Soup with Peas & Lemon combines sweet roasted fennel, vibrant peas, and a hint of lemon for a creamy, vegan delight.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Healthy, Vegan
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Rapeseed or Sunflower Oil Substitute with olive oil if preferred.
  • 2 bulbs Fennel If unavailable, try using fennel seeds (2 teaspoons).
  • 1 large Onion Can substitute with leeks for a sweeter taste.
  • 3 cloves Garlic Use fresh for best results.
For the Soup
  • 4 cups Vegetable Stock Ensure it’s vegan, and low-salt preferred.
  • 2 cups Frozen Peas Substitutions include canned peas or thawed edamame.
  • 1 can Coconut Milk Substitute with rich dairy-free cream if necessary.
  • 1 medium Lemon Adjust to taste based on preference.
For the Fresh Finish
  • 2 cups Baby Spinach Substitute with any tender greens like chard or kale.
  • 1/4 cup Fresh Parsley Other herbs like cilantro could be used.

Equipment

  • oven
  • blender
  • mixing bowl
  • Baking tray
  • Saucepan

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 180°C (350°F).
  2. Trim and wedge the fennel bulbs, slice the onion, and set aside.
  3. Toss the fennel, onion, and garlic with oil, salt, and pepper, then spread on a baking tray. Roast for 25-30 minutes.
  4. Squeeze the roasted garlic from its skins into the roasting tin and stir.
  5. Bring vegetable stock to a boil, add roasted veggies and peas, and simmer for 5 minutes.
  6. Blend the mixture for 1-2 minutes until smooth.
  7. Stir in coconut milk, lemon juice, spinach, and parsley, blend briefly, and adjust seasoning.
  8. Ladle into bowls and garnish with reserved fennel fronds or extra parsley.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 35gProtein: 5gFat: 9gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 500mgPotassium: 400mgFiber: 8gSugar: 4gVitamin A: 3000IUVitamin C: 25mgCalcium: 60mgIron: 2mg

Notes

This Fennel Soup with Peas & Lemon is perfect for both nourishing your body and delighting your taste buds!

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