Tasty Tuesdays – Fennel and Tomato Soup
A friend made this soup for me and I have made it more or less every week since. It is absolutely delicious and consists of only five ingredients.
- 1 1/2 tbsp olive oil
- 1 fennel bulb
- 6 vine ripe tomatoes (or whichever tomato is your favourite)
- 900 ml vegetable stock
- 12-15 basil leaves
- Heat olive oil in large soup pot over medium heat.
- Thinly slice the fennel bulb and add to the soup pot, stirring occasionally for 3-5 minutes, or until tender.
- Add the roughly chopped tomatoes and stir into the cooked fennel.
- Pour the vegetable stock in and increase the heat to bring the pot to a simmer.
- Once simmering, lower to medium heat and cook for 8 minutes.
- Take off the heat and stir in the fresh basil leaves.
Fennel is known for its strong liquorice taste which leads to people either loving it or not being able to stomach it. If you are one of the many that enjoy the taste then this recipe is for you! This vegetable is a wonderful source of fiber; in fact 1 cup has approximately 11% of an individual’s daily needed value which helps to remove toxins from the colon and may reduce cholesterol levels. Furthermore, in that 1 cup of fennel there is roughly 6% of your daily folate intake and about 10% of your daily recommended potassium (Wood, R. 1988). Fennel is composed of many phytonutrients including the two flavonoids; quercetin and rutin, both powerful antioxidants. Another important phytonutrient involved in reducing inflammation and ultimately preventing the occurrence of cancers is anethole. This compound works by halting the activation of inflammation triggering molecules and is also a known antimicrobial (Chauiny et al., 2000). Interestingly, the ancient Greeks believed fennel to be a food of the gods. In short, fennel is a fantastic vegetable that might just impart the wisdom of the gods upon all those who eat it!