Pea Soup with Fennel

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This soup is both light in calories and filling, thanks to fiber-rich peas, fennel, and onions. All three ingredients are also rich sources of vitamin C, which helps protect cells from damage due to its antioxidant function. If you’re prone to catching colds, here’s even more good news for you: While there’s scant evidence that vitamin C reduces the risk of getting a cold, it may help reduce the duration and ease your symptoms if you do get sick.

Enjoy this blended soup with a crusty whole-grain bread.

Yield: 10 1-cup servings
Prep Time: 10 minutes
Total Time: 40 minutes

Recipe Ingredients
3 cups green peas, fresh or frozen
2 medium fennel bulb, diced
1 large yellow or white onion, diced
6 cups water or reduced-sodium vegetable broth
1 cup rice milk (optional)
3 tablespoons extra-virgin olive oil
3/4 teaspoon sea salt (see Recipe Notes)
1/4 teaspoon pepper
Fennel fronds, roughly chopped

Recipe Preparation

  1. In a large pot, heat 2 tablespoons olive oil. Add onions and 1/4 teaspoon salt. Cook until onions are soft and fragrant, stirring occasionally, about 3 to minutes.
  2. Add fennel to pot and stir to combine. Add one cup of water, and remaining salt and cover. Braise, stirring occasionally, until fennel is soft, about 10 minutes.
  3. Add peas and remaining water, and bring to a boil. Lower heat to simmer and if desired, add rice milk. With an immersion blender, blend soup until smooth.
  4. Garnish with a drizzle of olive oil and fennel fronds. Serve immediately.

Recipe Notes

  • If you have a dry white wine on hand, you can substitute the first cup of water for a cup of wine for a more complex flavor.
  • If you use vegetable broth instead of water, omit 1/2 teaspoon salt.

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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