Fennel, Walnut, Leek, and Turmeric Soup

   

Golden fennel and walnut soup with leeks and turmeric, garnished with herbs and walnuts, served with bread.

    📌 Description:                                                                    

This fennel walnut soup with leeks and turmeric is a nourishing blend of aromatic flavors and creamy texture. The fennel adds a subtle licorice-like sweetness, while walnuts provide richness and healthy fats. Leeks and turmeric enhance the soup with their anti-inflammatory and immune-boosting properties, making it a perfect, wholesome meal.

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Ingredients:

🔸 Main Ingredients:

• 2 medium fennel bulbs (sliced)
• 1 medium leek (chopped)
• 2 garlic cloves (minced)
• 1 tbsp olive oil or coconut oil
• ½ cup walnuts (chopped)
• 3 cups water or vegetable broth
• 1 cup coconut milk or almond milk

• 1 tsp turmeric
• ½ tsp black pepper
• ½ tsp salt (or to taste)

 🔸 For Garnishing (Optional):

• A handful of toasted walnuts
• Fresh fennel fronds
• A drizzle of olive oil or walnut oil

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Instructions:

1.      Prepare the Ingredients:

• Wash and slice the fennel bulbs.
• Chop the leek and mince the garlic.

2.      Sauté the Aromatics:

• Heat olive oil in a pot over medium heat.
• Add the chopped leek and sauté until soft and slightly golden.
• Stir in garlic and cook for another minute until fragrant.

3.      Cook the Fennel and Walnuts:

• Add the sliced fennel and chopped walnuts to the pot.
• Stir well and cook for 3-4 minutes to enhance the flavors.
• Add turmeric, black pepper, and salt.

4.      Simmering:

• Pour in water or vegetable broth and bring to a boil.
• Let it simmer for 15-20 minutes until the fennel softens.
• Stir in the coconut or almond milk.

5.      Blending and Serving:

• Use an immersion blender to puree the soup until smooth and creamy.
• Pour into serving bowls and garnish with toasted walnuts and fresh fennel fronds.

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💡Tips:

✅ Toast the walnuts before adding them for a richer, nutty flavor.

✅ Adjust the consistency by adding more or less liquid.

✅ A squeeze of lemon juice can add a refreshing brightness to the soup.

✅ Serve with crusty bread or roasted chickpeas for extra texture and protein.

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Nutritional Value Per Serving (Approximate):

Nutrient	Amount per Serving (1 cup)
Calories	180 kcal
Protein	5 g
Carbohydrates	15 g
Fiber	4 g
Fat	10 g
Vitamin C	25% of daily needs
Magnesium	15% of daily needs
Omega-3	High due to walnuts

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Health Benefits:

🌱 Supports Digestion: Fennel and leeks are rich in fiber, promoting gut health.

🧠 Boosts Brain Function: Walnuts provide Omega-3 fatty acids, supporting cognitive health.

💛 Anti-Inflammatory: Turmeric and walnuts are packed with antioxidants.

🔥 Weight-Friendly: Low in calories and high in fiber, keeping you full longer.

🩸 Heart-Healthy: Healthy fats in walnuts help lower bad cholesterol.

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💡 Diversify Your Protein Sources: Don’t rely on just one type of protein—combine legumes, grains, nuts, and seeds to ensure you get all essential amino acids.

💡 Pay Attention to Vitamin B12: This vitamin is crucial for nerve health and red blood cell production. Make sure to consume fortified foods or take supplements.

💡 Boost Iron Absorption: Plant-based iron is less absorbable than animal-based iron, so pair it with vitamin C sources like oranges, strawberries, and bell peppers. 

❓ Frequently Asked Questions (FAQ):

Q1: Can I make this soup nut-free?

A: Yes, you can skip the walnuts and use sunflower seeds or silken tofu for creaminess.

Q2: What does fennel taste like in soup?

A: Fennel adds a mild, sweet, anise-like flavor that becomes mellow and savory when cooked.

Q3: Is this soup good for digestion?

A: Definitely! Fennel and leeks are high in fiber and help promote a healthy gut.

Q4: How can I make this soup thicker?

A: Simmer uncovered for longer, or add a small boiled potato before blending.

Q5: Can I prepare it in advance?

A: Yes, it keeps well in the fridge for 3–4 days or can be frozen for later use.

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fennel walnut soup, vegan turmeric soup, leek soup recipe, anti-inflammatory soups, plant-based creamy soup

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