Creamy Mediterranean Fennel Soup – Dairy‑Free & Comforting
This Creamy Mediterranean Fennel Soup is all about simplicity and flavor. It celebrates the delicate sweetness of fennel bulbs, pureed into a velvety, dairy‑free bowl with olive oil, Yukon potato for creaminess, and savory aromatics like onion and garlic. Ready in just ~15 minutes of prep and 40 minutes total, it’s a cozy, gut-friendly recipe perfect for detox or cold evenings (The Mediterranean Dish). Originating from The Mediterranean Dish, this soup is gluten‑free, vegan‑adaptable, and made for healing—no fancy ingredients, just real food with real benefits. Let’s savor this veggie-forward comfort.
Why You’ll Love It
Fennel benefits: Packed with fiber, vitamin C, potassium, and gut-soothing compounds that reduce inflammation (Health).
Simple ingredients: Only five core components—this is clean, minimal, and delicious.
Creamy without dairy: Yukon potato adds body without heaviness or lactose.
Versatile & fast: Easy to make, easy to swap, and perfect as a light lunch, first course, or recovery dinner.
Ingredients
2 tbsp extra‑virgin olive oil
1 medium onion, diced
2 large fennel bulbs, trimmed and chopped (save fronds for garnish)
3–4 cloves garlic, minced
1 Yukon gold potato, peeled and cubed
4 cups vegetable broth (or chicken broth)
1 tsp fennel seeds (optional)
Salt & pepper, to taste
Garnish: fennel fronds + drizzle of olive oil
How to Make It
Heat olive oil in a pot over medium heat; sauté onion and chopped fennel until soft (~5 min).
Stir in garlic, fennel seeds (if using), and potato; cook 1–2 min more.
Add broth, bring to boil, then simmer until vegetables are tender (~20 min).
Purée soup using an immersion or high-speed blender until silky.
Season with salt & pepper, garnish with fennel fronds, and serve warm.
Variations & Tips
Swap potato for parsnip or celeriac for different flavor profiles.
Add a splash of lemon juice or white wine, or swirl in red pepper flakes for a subtle tang or heat.
Keep it chunky by pureeing only half the soup and stirring back in the rest.
When to Eat It
Enjoy as a Meal 1 recovery breakfast post-fasting, a lighter Meal 2, or as a cozy first course. Perfect for any healing phase—or anytime comfort is needed.
Loved this creamy fennel fix? Save it, savor it, and snap a pic with your bowl—I want to celebrate your warm, healing habits 🌿 Want more phase-aligned recipes and body reset plans? Let’s dive deeper in the 21‑Day Reset on Trainerize.
Sources
Mediterranean Dish. “Fennel Soup” (walderwellness.com, Punchfork, The Mediterranean Dish, The Mediterranean Dish)
Health benefits of fennel: NY Post, Real Simple & Health.com (realsimple.com)
