Spicy Fennel Tomato Soup Recipe

bowl of spicy fennel onion tomato soup for dinner

I’ve borrowed the new Gwyneth Paltrow cookbook from the library – “My Father’s Daughter: Delicious, Easy Recipes Celebrating Family & Togetherness“.

I started reading and was immediately intrigued by the recipe on page 58 – “White Bean Soup: Two Ways” – I had a fennel bulb in my crisper drawer and was stumped on how I was going to cook it. So many other fennel soup recipes called for multiple bulbs, but this recipe only needed one fennel bulb!

I made a lot of alterations to the ingredients, but next time I’ll definitely stick closer to the original recipe and include the beans so it’ll be a complete meal! But I did really like my addition of both canned and sun-dried tomatoes.

If you’d like to take a gander at Gwyneth’s original recipe, it’s available at various locations online.

The soup is just as delicious in its original chunky form:
chunky spicy fennel onion tomato soup-before blending

Or you can blend it with an immersion blender
spicy fennel onion tomato soup-after blending

I had purchased Applegate Farms turkey franks as training treats for the dogs, and since I only had a can of baked beans, they were a perfect combination with the soup.
along with the soup, I made franks and beans

Recipe: Spicy Fennel Onion Tomato Soup

Makes 3-4 servings

Ingredients

1 Tbsp Extra Virgin Coconut Oil (or olive oil)
1 bulb fennel, chopped
3 smaller “spring” onions or 1 large regular onion, chopped. (Leeks work well too!)
1 carrot, chopped
cayenne chile powder or flakes to taste – I used just a pinch, and it added a perfect spice undertone.
5 pieces of sun dried tomatoes, chopped
Small can of unsalted diced tomatoes – about 1 1/2 cups
salt/pepper to taste
1-2 cups water
Optional: 1/4 tsp of tumeric and/or paprika spices.

Directions

  1. Heat large soup pot over medium heat. Add the coconut oil, then fennel, onions, and carrot. Turn heat down to low, and cook until softened, about 20-30 minutes.
  2. Once the vegetables become soft and sweet, add a few Tbsp of water and scrape up the browned bits at the bottom of the pan.
  3. Add the rest of the water, plus the chile, tomatoes, salt & pepper, then simmer on very low for about 30-40 minutes (I used a gas diffuser to really reduce the stove heat)
  4. Once the soup is finished, you can leave it chunky or use an immersion blender to puree to your preferred consistency.

Nutritional Data

Use the nutritional data as a guide; the info is not absolute, your results might vary considerably depending on your ingredients. I left out the sodium data since it can vary so much.

Calories: 124
Total Fat: 5g
Saturated: 4g (from the coconut oil)
Cholesterol: 0
Carbs: 17g
Fiber: 5g
Sugar: 6g
Protein: 3g
Vit A: 68%
Vit C: 65%
Calcium: 9%
Iron: 12%

This soup tasted awesome the next day for lunch! Oh I love this soup!
leftover fennel onion tomato soup for lunch the next day

UPDATE 2011-05-11: Made the soup again tonight, adding freshly made (dried) navy beans. I baked a couple of Whole Foods chicken sausages to slice into our bowls of soup; paired with a large salad of baby greens, this was a perfect dinner. Really low calorie too!

A few days ago, I made a batch, but added too many potatoes, and they overpowered the soup’s flavor. Potatoes are a great addition, but only when you add one or two at the most!