Fennel Turmeric Walnut Soup with Apple and Raw Mango
This healthy, vibrant soup blends the nutty richness of walnuts with the aromatic warmth of turmeric, enhanced by the bright, crisp notes of raw mango and apple. The honey drizzle before serving provides a delightful contrast to the fennel and turmeric, making this soup a perfect balance of flavors. Whether you’re looking for a comforting meal or a light, nutritious dish, this Fennel Turmeric Walnut Soup with Apple and Raw Mango is sure to satisfy.
Ingredients
| Ingredient | Quantity |
|---|---|
| Oil | 2 tablespoons |
| Leek | 1/4 cup (sliced thin) |
| Fennel bulb | 2 cups (sliced thin) |
| Mango (Raw) | 1/4 cup (peeled and sliced thin) |
| Apple | 1 cup (sliced thin) |
| Walnuts | 1/2 cup (shelled) |
| Honey | 1 tablespoon |
| Fresh Thyme leaves | 2 tablespoons (minced) |
| Turmeric powder (Haldi) | 1 tablespoon |
| Vegetable stock | 4 cups |
| Salt | To taste |
| Black pepper powder | To taste |
| For the garnish | |
| Walnuts (shelled) | 6 to 7 (toasted, for garnish) |
Instructions
-
Toast the Walnuts:
Begin by lightly toasting the walnuts in a hot, dry pan for about 30 seconds to 1 minute. Keep an eye on them to avoid burning. Once toasted, reserve some walnuts for garnish. -
Prepare the Vegetables:
- Clean the leek by removing the roots and slicing the white and tender green stems into rounds.
- Clean and core the fennel, then chop the bulb. Set aside a few fronds for garnish.
- Core and slice the apple. You can leave the skin on for added texture, but feel free to peel it if preferred.
- Peel and dice a slice of raw mango. Be cautious with the amount of mango used, as it has a tart flavor that could overpower the soup.
- Mince the thyme leaves for later use.
-
Sauté the Aromatics:
Heat a deep pan or soup pot over medium heat and add the oil (sunflower oil is a good choice for its mild flavor, but any neutral oil will work). Once the oil is hot, add the chopped leeks and minced thyme. Sauté for 3-4 minutes until the leeks are softened and fragrant. -
Cook the Soup Base:
Add the sliced fennel, apple, and raw mango to the pot. Stir to combine with the leeks and thyme. Add the walnuts and continue stirring. Season with salt and pepper to taste. Stir in the turmeric powder and cook for an additional 2-3 minutes, allowing the raw turmeric scent to dissipate and infuse the ingredients. -
Simmer the Soup:
Pour in the vegetable stock and stir well to combine. Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes, stirring occasionally. This will allow the flavors to meld together. -
Blend the Soup:
Once the soup has cooled slightly, puree it to a smooth, creamy consistency. Be cautious when blending hot liquids—ensure the soup has cooled down a bit before blending in batches. If the soup is too hot, it could splatter and make a mess. Also, note that turmeric has strong staining properties, so be extra careful during this step. -
Final Simmer:
Return the pureed soup to the pot and bring it to a boil once more. Simmer for another 5 minutes, tasting and adjusting the seasoning with additional salt or pepper as needed. -
Garnish and Serve:
To serve, ladle the soup into bowls and garnish with the toasted walnuts, a few fennel fronds, and a drizzle of honey or maple syrup. For an extra touch, you can add edible flowers, such as purple basil flowers, to elevate the presentation and flavor.
Serving Suggestions
This Fennel Turmeric Walnut Soup pairs wonderfully with a light salad and fresh bread for a wholesome meal. Try serving it alongside:
- Carrot Ribbon Salad with Asian Sesame Dressing
- Smoked Tofu and Grilled Vegetable Salad
- Whole Wheat Rosemary Focaccia Bread
Enjoy this flavorful, nourishing soup as part of a light, healthy weekend dinner that offers both comfort and vibrant, fresh ingredients.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approx. 180 |
| Protein | 4g |
| Carbohydrates | 22g |
| Fat | 10g |
| Fiber | 4g |
| Sugar | 9g |
| Sodium | 350mg |
| Potassium | 300mg |
This recipe is naturally packed with nutrients, including fiber from the fennel, apple, and walnuts, as well as the anti-inflammatory benefits of turmeric. It’s a great choice for a light, filling meal with healthy fats and antioxidants.
Chef’s Notes:
- Customizing the Soup: If you prefer a smoother texture, you can strain the soup after blending to remove any remaining bits. You can also add more stock for a thinner consistency or use coconut milk for a creamier base.
- Spice Level: Feel free to adjust the amount of black pepper and turmeric depending on your taste. You can even add a pinch of cayenne pepper for an extra kick!
- Storage: Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 1 month.
This soup is a great way to enjoy the benefits of fresh, seasonal ingredients with a warm and inviting twist!
