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Carrot, Orange, Fennel Soup


This Carrot, Orange, Fennel Soup was served in the Bastyr Dining Commons on February 10, 2012, as part of a cancer-fighting menu created by dietetic intern Matt Keen. Other recipes include Chickpea Patties; Rainbow Chard with Cranberries and Almonds; Asparagus and Mushroom Saute; Mediterranean Lentil Salad; Baked Salmon with Caper Relish; Oatmeal with Berry Compote; and Baked Apples with Date Pecan Filling and Rhubarb Ginger Drizzle.


2 tbsp
olive oil
1 medium
onion, diced
1 cup
fennel, chopped
1⁄2 tsp
salt (divided)
3 lb
carrots, cut into 2-inch pieces
1 1⁄2 tsp
orange zest
1⁄2 tsp
1⁄2 tsp
1⁄4 tsp
  to taste
red pepper flakes
8 cup
vegetable or chicken broth (or combine broth and water)
1 tbsp
orange juice
1 tbsp
lemon juice
1⁄4 tsp
maple syrup


Heat oil in a soup pot over medium heat. Add the onion, fennel and a pinch of salt. Saute until golden brown (about 4 minutes).

Stir in carrots, orange zest, cumin, cinnamon, allspice, red pepper flakes and ¼ teaspoon of salt. Saute until well combined. Pour in ½ cup of the broth and cook until liquid is reduced by half.

Add the remaining broth (or broth and water) and another ¼ teaspoon of salt, and cook until the carrots are tender (about 20 minutes).

Puree the soup in batches in a blender, or using an immersion blender, until very smooth. Each time add the cooked liquid first and then the carrot mixture. If needed, add additional liquid for desired consistency.

Return the soup to the pot and cook over low heat, stir in orange juice, lemon juice, maple syrup and a pinch of salt.

Taste the soup to see if it needs more salt, maple syrup or any other spice that you may like.



Bowl of Carrot, Orange, Fennel Soup


SourceRecipe adapted from The Cancer-Fighting Kitchen by Rebecca Katz and Mat Edelson
Prep time
20 minutes
Cooking time
30 minutes
Total time
50 minutes