Carrot, Orange, Fennel Soup


The beta carotene that carrots are known for is a type of caratenoid believed to reduce your risk of cancer, making this sweet-and-savory soup not only delicious, but also nutritious. 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.

Carrot, Orange, Fennel Soup


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.