Peas Lemon Fennel Soup
A creamy, vibrant fennel soup with peas and a touch of lemon, blended with coconut milk for a smooth, comforting texture. High in fiber, plant-based protein, and naturally low in saturated fat, this easy-to-make soup is perfect for weeknight dinners or meal prep.
Equipment
- 1 Roasting tray (large)
- 1 Large saucepan
- 1 Hand blender or standard blender
- 1 knife
- 1 chopping board
- 1 measuring cup
- 1 tablespoon
Ingredients
- 2 tbsp rapeseed or sunflower oil
- 2 fennel bulbs
- 1 small onion
- 2 garlic cloves
- 750 ml vegetable stock ensure vegan
- 200 g frozen peas
- 100 ml coconut milk
- ½ lemon juice only
- Handful baby spinach
- Handful fresh parsley
- Salt to taste
- Black pepper to taste
Instructions
- Preheat the Oven – Getting Ready for Roasting: Start by preheating your oven to 180°C (350°F) or Gas Mark 4. This ensures the oven reaches the ideal temperature so the fennel and onion roast evenly, developing a natural caramelized sweetness that forms the flavor base of your soup. While the oven warms up, you can prep the vegetables to save time.
- Prepare the Fennel – Trimming and Slicing: Take your fennel bulbs and trim off the stalks and fronds, keeping the bulb intact. Cut each bulb into even wedges, roughly 2–3 cm thick. This uniform size helps the fennel cook evenly in the oven.The fennel’s anise-like flavor will become sweeter as it roasts.
- Slice the Onion – Layering Sweetness: Peel your small onion and slice it into thin, even segments. Even slices ensure the onion softens and caramelizes at the same rate as the fennel, adding depth and natural sweetness to the soup.
- Prepare the Garlic – Keeping it Simple: Take two garlic cloves and leave them in their skins—do not peel yet. Roasting garlic in its skin prevents it from burning while allowing the soft, sweet roasted flavor to infuse the soup later.
- Arrange Vegetables for Roasting – Seasoning for Flavor: Place the fennel wedges, onion slices, and whole garlic cloves into a large roasting tray. Drizzle evenly with 2 tablespoons of rapeseed or sunflower oil. Sprinkle with a pinch of salt and black pepper. Toss gently so all the vegetables are coated with oil and seasoning. Proper coating ensures even roasting and enhances the natural flavors.
- Roast the Vegetables – Unlocking Sweetness: Place the tray in your preheated oven and roast for 25–30 minutes. Halfway through, you can gently turn the fennel and onion slices to encourage even browning. The vegetables are ready when the fennel is tender, slightly caramelized at the edges, and the onions have turned translucent with golden tips.
- Extract the Garlic – Adding Depth: Once roasted, allow the vegetables to cool just enough to handle safely. Squeeze the roasted garlic cloves out of their skins directly into the roasting tray. The soft, sweet garlic will blend seamlessly into the soup, adding richness without overpowering the delicate fennel flavor. Discard the garlic skins.
- Prepare the Stock – Creating the Soup Base: In a large saucepan, bring 750 ml of vegetable stock to a gentle boil over medium-high heat. Use a vegan stock to keep the soup plant-based. Boiling the stock before adding vegetables ensures the soup cooks evenly and absorbs maximum flavor.
- Combine Roasted Vegetables and Peas – Building Layers of Flavor: Carefully add the roasted fennel, onion, and squeezed garlic to the boiling stock. Add 200 g of frozen peas directly into the saucepan. Allow the mixture to simmer for about 5 minutes. This step warms the peas through while combining all the roasted vegetable flavors into a cohesive base.
- Blend to a Smooth Purée – Creating Creaminess: Remove the saucepan from heat. Using a hand blender (or standard blender if preferred), blend the mixture until completely smooth. Continue blending for 1–2 minutes to achieve a creamy, velvety texture. A smooth soup enhances the experience and makes it comforting and easy to serve.
- Incorporate Coconut Milk – Adding Silkiness and Flavor: Pour in 100 ml of coconut milk to the blended soup. Blend again for a few seconds to fully integrate the coconut milk, creating a luxurious, silky consistency. The coconut milk also adds subtle sweetness and healthy fats, balancing the bright, earthy flavors of fennel and peas.
- Add Fresh Ingredients – Brightening the Soup: Squeeze the juice of half a lemon into the soup for a refreshing, zesty note. Add a handful of fresh baby spinach and parsley. Blend again until the greens are fully incorporated, maintaining the soup’s vibrant green color. These fresh ingredients enhance flavor and contribute additional nutrients like iron and vitamins.
- Season to Taste – Final Flavor Check: Taste your soup and adjust seasoning with extra salt and black pepper if needed. The right balance of seasoning elevates the natural sweetness of roasted fennel and onions while letting the coconut milk and lemon shine.
- Serve and Enjoy – Presentation and Pairing: Ladle the hot, creamy fennel soup into bowls. Garnish with a small sprig of parsley or a drizzle of coconut milk for a beautiful presentation. Serve immediately with crusty bread or a light salad for a wholesome, satisfying meal.
Notes
- Use fresh fennel bulbs with firm, white stalks for the best flavor and texture. Avoid bulbs that are soft, brown, or wilted.
- Roasting the fennel and onion caramelizes their natural sugars, adding depth to the soup. Do not skip this step.
- Leave garlic cloves in their skins while roasting to prevent burning; squeeze them out afterward for a smooth, sweet flavor.
- Frozen peas are convenient, maintain their bright green color, and contribute plant-based protein. Do not overcook them to preserve their texture.
- Adjust lemon juice to taste; it brightens the soup and balances the sweetness of roasted vegetables.
- Use a high-quality coconut milk for creaminess and subtle sweetness; canned coconut milk usually works best.