This hearty vegetable soup brings together the sweetness of carrots, earthy fennel, starchy potatoes and crisp peas with the delicacy of cauliflower. An onion broth and herbs added at the end give it depth and freshness. A good choice for a light lunch or a starter.
- Category
- soup
- Portion
- 300 g
- Yield
- 10 servings
- Nature (TCM)
- neutral
- Nature (Ayurveda)
- tridoshic (vata ° · pitta ↓ · kapha ↓)
TCM: Mostly neutral vegetables (carrots, potatoes, cauliflower, peas) with gently warming onion — a light, balanced soup that doesn't weigh you down.
Ayurveda: Warm, light, cooked vegetables are gentle; fennel supports digestion, while peas and cauliflower lighten kapha a little.
Ingredients
- Fennel – 1 medium bulb (about 250–300 g)
- Carrots – 3 large (about 300–350 g)
- Potatoes – 4 medium (about 400–500 g)
- Peas (frozen or fresh) – 200 g
- Cauliflower – ½ small head (about 300 g)
- Onion – 1 medium (optional, but recommended)
- Oil or butter (for sautéing) – 2 tbsp
- Vegetable stock or water – 2.5 l
- Salt, black pepper – to taste
- Parsley leaves or dill to finish – optional
Method
Preparing the vegetables
- Cut the fennel, carrots, potatoes and onion into small pieces. Break the cauliflower into small florets. Set the peas aside; they go in at the very end.
Sautéing the base
- Heat the oil or butter in a pot. Add the onion (if using) and sauté briefly until translucent. Add the fennel, carrots and potatoes and sauté for another 5 minutes.
Cooking
- Pour in the vegetable stock or water. Add the cauliflower, salt and pepper. Simmer over low heat for 20–25 minutes, until the vegetables are tender.
Finishing
- Add the peas for the last 5 minutes. Season the soup with herbs and add salt as needed. You can garnish with parsley leaves or dill.
Serving
Serve warm in 300 ml bowls, garnished with herbs. Good with a slice of sourdough bread or as a starter.
Key ingredients
- Carrot
- Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
- Potatoes
- Complex carbohydrates, potassium and vitamin C; a filling side.
- Peas
- Plant protein, fibre and vitamin C; fresh and sweet.
- Cauliflower
- Vitamin C and fibre; sweetens when roasted.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
Why it’s good for the body
- Fennel supports digestion and has anti-inflammatory effects.
- Carrots are rich in beta-carotene and antioxidants.
- Potatoes are a source of fiber and complex carbohydrates.
- Peas and cauliflower provide vitamins C and K and plant protein.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- The soup keeps in the fridge for 3–4 days.
- You can blend part of the vegetables for a creamier consistency.
- For a heartier version, add red lentils or chickpeas.