Eating Healthy with Fennel soup recipe


Fennel soup recipe – In 490 BC, a great battle was fought on fields of fennel near Athens. The citizens were defending their territory against the incoming Persians, and with the Greeks having a smaller army, their victory came unexpectedly. This epic encounter became known as the Battle of Marathon, coming from the Greek word for fennel- marathos. Legend has it that when it was all over, Pheidippides ran the 25 miles to Athens to announce their success, a feat that we see re-enacted today as runners race long-distances in marathons all around the world. Some say the Greeks defeated the Persians on account of their armour and tools, however, a healthy Mediterranean diet that included fennel, may have also helped!

Warriors need strong bones and fennel has two important bone building minerals- calcium and phosphorus. Good cardiovascular health would have allowed the fighters to withstand a long battle and the potassium in fennel would have supported a steady heart rate and kept their blood pressure at healthy levels. Fennel is a good source of many electrolyte minerals, these are needed in good supply especially during intense physical exercise. Fennel is a great food for us modern-day warriors; it contains several phytonutrients that are believed to help prevent cancer and reduce inflammation. One such phytonutrient, anethole, is what gives fennel its distinct anise flavour.

You don’t have to be a fan of black licorices to appreciate fennel; the taste is mild and pairs nicely with other savoury foods. This soup uses three base ingredients that are in-season at the moment: fennel, leeks, and pears. The fennel and leek are the stars of this soup, but butter plays an important supporting role. The pears add a sight, mellow sweetness that rounds off the other flavours and amplifies the buttery taste. Though this soup may be mild, it is sure to keep you strong and capable of fighting the battles of modern-day life.

Fennel, Leak and Pear Soup

Ingredients (makes 4 bowls):

  • 2 tbsp. butter
  • 2 leeks cut into 2 mm slices
  • 1 fennel bulb and stalk chopped
  • 1/2 tsp. salt (divided)
  • 1 pear, peeled and sliced
  • 3 cups of water
  • 1 pinch of ground clove
  • 2 tbsp of fennel fronds (optional)
  • pepper

Directions: On medium heat, melt butter and add the leek, fennel and 1/4 tsp of salt. Saute until the vegetables are translucent but not brown. Add your pear and saute for 1 minute then add the water. Once boiling, turn the heat off and simmer for 10 minutes. Turn off the heat, let it cool down for 10 minutes, and then use immersion blender to puree the soup until smooth. Add more salt to taste and a pinch of ground clove. Once the soup is in the bowls, garnish with fennel fronds and pepper.

By Natalie Lavers – [email protected]

Natalie Lavers is a health and wellness consultant at La Vie Nourrie in Montreal.  She offers advice on using food and stress reduction techniques to support proper digestion and optimal health.  Find out more about her, check out more recipes, and subscribe to her newsletter at You can also find La Vie Nourrie on Facebook, Twitter, and Instagram– check it out!

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