Nutritious Fennel Carrot Soup

There’s something so comforting about a bowl of homemade soup, especially when the weather starts to cool down. I’ve always loved how soups can turn simple vegetables into something that warms you from the inside out. This fennel and carrot soup has become one of my go-to recipes when I want something light but satisfying.

I started making this soup a few years ago when I was looking for new ways to use fennel from my local farmers market. The natural sweetness of carrots pairs perfectly with fennel’s subtle licorice flavor, creating a soup that’s both familiar and just a little bit different. Plus, it’s one of those recipes that actually tastes better the next day, making it perfect for meal prep or lazy weekend cooking.

If you’ve never cooked with fennel before, don’t worry – this soup is a great place to start. The flavors mellow as they cook, and the end result is smooth and comforting. I like to make a big batch on Sunday and enjoy it throughout the week.

What Kind of Fennel Should I Use?

Fresh fennel bulbs are what you’ll want to look for in the produce section – they look like a white, bulbous base with green stalks on top. When shopping for fennel, pick bulbs that are clean, firm, and white or pale green without any brown spots or splitting. The bulb should feel heavy for its size and have fresh-looking fronds if they’re still attached. While you can find fennel year-round, it’s at its best from fall through early spring when the bulbs are most firm and flavorful. For this soup, you’ll only need the bulb part (though you can save those pretty fronds for garnish), and make sure to trim off the bottom and remove any tough outer layers before cooking.

Options for Substitutions

This simple soup recipe can be adapted with several easy substitutions:

• Fennel: Since fennel gives this soup its distinct flavor, try using celery plus a pinch (1/8 teaspoon) of fennel seeds if you can’t find fresh fennel bulbs. The taste won’t be exactly the same, but you’ll still get a nice flavor.
• Ginger powder: Fresh ginger works great here – use about 1 tablespoon of finely minced fresh ginger instead of the powder. You can also use ginger paste from a tube.
• Veggie stock: Chicken stock works just as well if you’re not keeping it vegetarian. You can also use water plus a vegetable bouillon cube, or even plain water with an extra pinch of salt and herbs.
• Olive oil: Any neutral cooking oil like canola or avocado oil will work fine here. You could even use butter for a richer taste.
• Onions: Shallots or leeks make good substitutes for the onions. If using leeks, make sure to clean them well and use only the white and light green parts.
• Coriander powder: If you’re out of coriander powder, try using cumin powder instead, or simply leave it out – the soup will still taste good with just the ginger and fennel flavors.

Watch Out for These Mistakes While Cooking

The biggest mistake when making fennel carrot soup is rushing the vegetable roasting process – taking time to properly caramelize your carrots and fennel (about 25-30 minutes at 400°F) creates a deeper, richer flavor that makes all the difference.

Another common error is adding all the vegetable stock at once, which can make the soup too thin – instead, start with half the amount and gradually add more until you reach your desired consistency.

When blending hot soup, filling the blender more than halfway can lead to dangerous spills and burns, so work in batches and always start on low speed with the lid slightly vented to let steam escape.

For the smoothest results, make sure to slice your carrots and fennel in similar-sized pieces before roasting, and don’t skip straining the soup through a fine-mesh sieve after blending if you’re aiming for that silky-smooth restaurant-style finish.

What to Serve With Fennel Carrot Soup?

This light and warming soup pairs really well with a crusty whole grain bread or some homemade herb focaccia for dipping. Since it’s on the lighter side, I like to serve it alongside a hearty sandwich – try a chickpea salad sandwich or a hummus and roasted vegetable wrap to keep with the veggie-forward theme. For a simple meal, you could add a mixed green salad with toasted nuts and a light vinaigrette, which adds a nice crunch to contrast the smooth soup. If you’re serving this for lunch, some crispy pita chips or seasoned crackers on the side make perfect soup scoopers!

Storage Instructions

Keep Fresh: This fennel carrot soup tastes even better the next day when all the flavors have had time to mingle! Pop it in an airtight container and keep it in the fridge for up to 5 days. It’s perfect for making a big batch on Sunday for easy lunches throughout the week.

Freeze: Want to save some for later? Let the soup cool completely, then pour it into freezer-safe containers or bags, leaving a bit of space for expansion. It’ll keep nicely in the freezer for up to 3 months. I like to freeze it in individual portions for easy grab-and-go meals.

Warm Up: When you’re ready to enjoy your soup again, thaw it overnight in the fridge if frozen. Heat it up slowly on the stovetop over medium-low heat, stirring occasionally. You might need to add a splash of water or stock if it’s too thick. A quick zap in the microwave works too – just stir halfway through!

Preparation Time	15-20 minutes
Cooking Time	30-40 minutes
Total Time	45-60 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 300-350
• Protein: 5-7 g
• Fat: 14-16 g
• Carbohydrates: 45-50 g

Ingredients

• 1 pound carrots
• 1 bulb fennel
• 2 tablespoons olive oil (use half for each)
• 1/2 cup onions, sliced
• 2 teaspoons ginger powder
• 1 teaspoon coriander powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups veggie stock

Step 1: Prepare and Roast Vegetables

Preheat your oven to 400°F.

Begin by slicing the carrots lengthwise into planks.

Trim the fronds from the fennel and set them aside for another use or discard.

Slice the fennel bulb thinly.

Toss the sliced carrots and fennel with 1 tablespoon of olive oil until they are well coated.

Spread the vegetables evenly on a rimmed baking sheet and roast in the oven for 20-25 minutes, or until they are tender and slightly caramelized.

Step 2: Cook Onions and Toast Spices

While the vegetables are roasting, heat 1 tablespoon of olive oil in a stockpot or Dutch oven over medium heat.

Add the onion to the pot, stirring to coat it evenly with the oil.

Cook the onion, stirring occasionally, until it becomes quite soft and begins to caramelize.

Once the onions have reached this stage, stir in the ginger, coriander, salt, and pepper, allowing the spices to toast for a brief moment to release their flavors.

Step 3: Combine Ingredients and Simmer

Once the vegetables are roasted, add them to the pot with the onions.

Pour in your desired amount of broth, ensuring the vegetables are covered.

Bring the mixture to a boil, then reduce the heat to a simmer.

Allow it to simmer for about 10 minutes to let the flavors meld together.

After simmering, taste the mixture and adjust the seasonings as needed for your taste preferences.

Step 4: Blend and Serve

Carefully transfer the soup mixture to a blender.

Puree it until it reaches a smooth consistency.

If you prefer, you can also use an immersion blender directly in the pot.

Once blended, serve the soup hot, garnished with any reserved fennel fronds or other toppings you prefer.

Enjoy your flavorful roasted vegetable soup!