Kale, beetroot and fennel – three of the most marvellous vegetables all blended together with fragrant spices into one firecracker of a soup. Yes the colour is a little unexpected, but trust me it tastes and smells amazing. The kale, subtle sweetness of the beetroot and fennel, and warming spices make for a soothing and delicious combination. I wanted a change from my usual green soup (recipe here) and created this one using some of my favourite and super nutritious vegetables. Kale is the superman of green vegetables: one cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and 684% of vitamin K. It is also a good source of copper, potassium, iron, manganese, and phosphorus. Beetroot and fennel are also full of nutrients: beets being a good source of folate (folic acid), potassium, manganese and antioxidants and fennel being rich in vitamin C and fibre.
There’s only a little bit of beetroot so it’s still low in sugar. This soup has so much flavour from the natural tastes of the spices and vegetables, that you can make with plain water and no salt and it still tastes wonderful.
Spiced Kale, Beetroot and Fennel Soup – Vegan, Gluten, Dairy, Salt and Sugar free
- 300g pack of kale, tough stalks discarded and leaves chopped
- 2 beetroots, peeled weight 300g, chopped into smallish chunks
- 2 fennel bulbs, chopped
- 1 tbsp sesame oil/olive oil
- 1 onion, chopped
- 4 garlic cloves, chopped
- 2 tsp turmeric
- 2 tsp fennel seeds
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1/4 tsp hot chilli powder, or to taste
- 1.5l water/vegetable stock
- Heat the oil over low-medium heat in a large soup pot. Add the onion, garlic, fennel seeds and turmeric and cook, stirring constantly for about 5 minutes until softened then add the fennel and cook for a further 5 minutes.
- Add the beetroot, remaining spices and water and cover with a lid. Bring up to a boil, then lower the heat and leave to simmer for 25-30 minutes, adding the kale in the last 5 minutes of cooking time, until the vegetables are tender.
- Remove from the heat and leave to cool for a few minutes, then blend using a hand held blender or high speed blender until smooth. Add extra water if needed to thin soup to desired consistency.
- Serve and Enjoy!
*I can’t exactly remember how many portions I got out of this soup, but it made a really big pot of I think at least 8-10 portions…
With Love, Spice and Smile,