It’s no secret that soups, stews, and creamy soups, in general, are my ideal comfort food! They are that healthy and guilt-free nourishment that warms me on cold winter evenings and satisfies me deeply even on an emotional level! Yes, because, I don’t know about you, but the idea of having scheduled in my day a light and health-beneficial meal like a hot soup made with fresh, in-season vegetables, perhaps bought in the morning among the stands of the local market, makes me feel more positive! Indeed, I’ll tell you more, even at the moment of purchasing the ingredients I will choose to make it, I experience a cathartic moment, of pure lightness from all the daily stress, a moment dedicated only to myself, which I gladly carve out whenever possible. Surrounding myself with all those colors, those natural perfections, with their scents, their aromas, makes me feel happy and carefree. Is it because I’m satisfied with little? I wouldn’t know, it really makes me feel good! Today, therefore, enticed by the appearance and undoubtedly by the advantageous price, I bought 5 beautiful fennels, although in this recipe I used only 3. The unusual pairing with oranges, however, did not originate among the fruit and vegetable stalls, but from a precious gift generously offered by my mother-in-law. Many fresh and genuine country oranges, free from treatments and chemical pesticides, grown spontaneously and nourished only with the water and sun of Sicily! For me, they are better than diamonds! A fragrance I won’t even describe! And it is thanks to this aroma that I decided to create a soup, among the many I like to make, all citrusy and multivitamin. I served it at the table accompanied by a few spoons of plain yogurt, but you can also enjoy it in its pure form. Its delicate and fresh taste, as well as its creaminess, will conquer you!!!

All “vegetarian” recipes are free from meat and/or fish (N.B. there may be the use of other foods based on animal proteins, such as eggs and cheeses).
fennel beneficial properties
CURIOSITY: Did you know that fennel has a very low-calorie content, therefore low in fats but rich in fibers? So it is highly recommended for those following a diet. Fennel is rich in minerals, especially potassium, calcium, and phosphorus, useful for strengthening bones and preventing cramps and fatigue. It contains vitamin A, essential for protecting and maintaining healthy skin and regulating the functioning of the retina and vision, vitamin B, a fundamental element for the proper functioning of the nervous system and the cardiovascular system, and vitamin C, a very important substance in the prevention of numerous diseases because it strengthens the immune system and has an effective antioxidant action. The good content of phytoestrogens makes fennel an excellent natural balancer of female hormone levels, which makes it particularly useful in stimulating milk production in breastfeeding women, in reducing the disorders that precede the menstrual cycle, and in alleviating the symptoms of menopause. Even the liver benefits from the consumption of fennel, which represents an excellent detoxifier. Moreover, fennel has diuretic effects, promoting urine production and, consequently, the elimination of toxins from the body. It is also very suitable in cases of loss of appetite, as it stimulates appetite and gastric secretion through the action of its aromatic principles.

Difficulty: Easy
Cost: Very economical
Rest time: 30 Minutes
Preparation time: 15 Minutes
Portions: 4
Cooking methods: Stovetop
Cuisine: Italian

Ingredients

3 fennels
2 carrots
1 potato (medium)
1 yellow onion
4 cups vegetable broth
1 orange (untreated – juice + zest)
4 tbsp extra virgin olive oil
to taste salt
to taste pepper

Tools

1 Knife
1 Saucepan
1 Wooden Spoon
1 Hand Blender
1 Sieve

Preparation

Start by washing and peeling all the vegetables. Keep the fennel fronds to prepare the vegetable broth. Then prepare a brunoise of carrots, fennels, and potatoes, i.e., cut them into small cubes (fig. 1).
In a large saucepan, brown the oil with the onion for a couple of minutes. Stir and add the diced potatoes with 2-3 tablespoons of vegetable broth (fig. 2).
Sauté for 2′ and also add the fennels and carrots (fig. 3).
Continue to flavor for another 2-3′, stirring occasionally and adding another 2 tablespoons of hot broth. Completely cover the vegetables with broth, salt, and let cook with the lid on, over low heat for about 20′, or until all the vegetables are softened (fig. 4).
Meanwhile, grate the orange and squeeze its juice. Once cooked, blend the vegetables with the help of an immersion blender until reduced into a puree (fig. 5).
Also pour in the filtered orange juice with a sieve (fig. 6).
Blend one last time to obtain a more homogeneous and creamy soup. Then adjust the salt and pepper. Serve your fennel and orange soup still warm with some Parmesan curls, orange zest, and optionally some fresh fennel fronds for garnish.
And voilà… the fennel and orange soup is ready to be enjoyed!
Bon Appétit from FeFe’s kitchen!