In the Mediterranean Tradition – the flavors here are a combination of mellow and bold.
Aromatic Basil and Fennel both have hints of anise (licorice) and team beautifully with sweet San Marzano Tomatoes.
Soup making is about using the best quality ingredients and understanding the method of how to prepare it to perfection.
Use the freshest ingredients!
Fennel: Height of season Fall to Spring, yet available year round.
Tomatoes: – Hey, it’s Winter now; so I’m using canned Italian San Marzano Tomatoes.
Use too farm-fresh plum tomatoes when available.
San Marzano tomatoes have a thick flesh with fewer seeds, and the taste is stronger, sweeter, and less acidic.
A “sturdy” Italian variety from the Valle del Sarno.
Basil: Organic basil bunches are always available; yet in Summer they’re super plentiful.
I like the soup with all this texture ~ although it is also brilliant blended which adds a creamy essence.
Got the ingredients… so let’s explore the method!
Each method of cooking effects food in different ways.
Sautéing the vegetables first, until just a touch golden – Fennel, Onions & Garlic – softens their structure and starts a gentle
caramelization… which adds flavor!
The tomatoes (drained) are added to the soup, and stirred to incorporate their flavor.
Then the tomato juice and broth is added and the soup is then covered and stewed (covered in liquid.)
Cooks covered for 25 minutes.
New to Fennel? Some Facts:
Fresh fennel is available all year round, but it is a cold weather crop and so it’s at its best from autumn to spring.
I love to cook it as it’s flesh melts into a silky texture. It is wonderful raw – very thinly sliced and added to salads.
All parts of the plant are edible; the bulb and stalks can be eaten raw or cooked, and the foliage makes a lovely (and edible) garnish.
Fennel is crunchy and slightly sweet, adding a refreshing contribution to the ever popular Mediterranean cuisine.
Both Fennel and Anise are native to the Mediterranean and both are from the same family.
The difference of the two is Anise is an annual and fennel is a perennial. They both are used for their licorice flavor, which comes from the essential oil called anethole found in their seeds.
The whole Fennel plant (bulb, stalks, fronds) is edible, while it is usually just the seeds from the anise plant that are eaten.
I have seen fennel labeled “anise” in Italian markets.
Anise seed comes from a bush that is grown specifically for the seed; no other part of the plant is eaten (think Chinese Five Spice Powder – a main ingredient.)
Uses:
The fennel bulb or root is used as a vegetable, it may also be braised, grilled, fried or stewed.
It is wonderful served raw – think of shaving or thinly slicing the crisp bulb and adding to a salad with the feathery green fronds as garnish.
Fennel is a highly nutritional food, and linked to a range of health benefits.
Apart from the uses already mentioned, there are numerous medicinal uses and health benefits, mainly due to the components of its essential oils.
According to the USDA National Nutrient Database for Standard Reference, fennel bulb is a source of energy, vitamin , dietary fiber, potassium, and other essential minerals like calcium, phosphourus, and sodium. It provides small amounts of iron, magnesium, zinc, niacin and vitamin K. If that’s not enough – it contains B-vitamins, vitamin A, beta carotene and flavonols.
Fennel seeds are know to relieve indigestion while fennel essential oils may reduce inflammation.
Herbal tea herbal including fennel and fennel oil have the potential to relieve symptoms of colic and digestive issues.
Also see my SPECIAL SOUPS Category ~ for even more inspiration!
Enjoy this wonderful soup,
Karen
Herbed Tomato and Fennel Soup with Parmesan Crisps
Ingredients
- 4 teaspoons extra virgin olive oil, divided
- 1 cup onion, peeled and diced
- 4 medium garlic cloves, peeled and thinly sliced
- 1 large fennel bulb, trimmed, about 2 cups thinly sliced; 2" lengths
- 2 teaspoons fresh rosemary, chopped
- 1 teaspoon fresh thyme leaves
- 28 ounce can San Marzano Plum Tomatoes, with juice
- 2 tablespoons tomato paste, I like Mutti brand
- 1/4 teaspoon hot pepper flakes
- 1/2 teaspoon sea salt
- 4 cups chicken or vegetable broth*, I use homemade
- 2 tablespoons basil leaves
Parmesan Crisps:
- 4 tablespoons parmesan reggiano cheese, coarsely grated
Instructions
- Strain can of tomatoes over a bowl, saving its juice! Squeeze the tomatoes a bit letting go over their juice. Chop the tomatoes coarsely, saving the juice/puree. Set aside.
- Add 2 teaspoons of EVOO to a large, heavy soup pot. Raise heat to medium- low, add the chopped onion and sauté 4 minutes until lightly golden.
- Add sliced fennel and sliced garlic, give a big stir and lower heat to low; cover for 4 minutes to soften. Uncover; add rosemary & thyme.
- Add reserved 2 teaspoons EVOO to the pot. Add the tomato paste and cook over medium heat I minute; add the chopped tomatoes and hot pepper flakes, stir well and cook for 4 minutes over medium heat.
- Add the reserved tomato juice (about 2 cups) and broth. Bring to a boil, then turn down to a simmer. Cover the pot and cook at a simmer for 25 minutes. Taste for seasonings (saltiness depends on the broth you use.)
Parmesan Crisps:
- Preheat oven to 375 degrees. Line a small baking tray with parchment paper. Add the grated parmesan in 4 rounds in 3″ circles onto the pan – 2″ apart. Spread gently giving the cheese strands a little space. Bake for 5 minutes until the crisps are golden in color and firm. Do not overbake as they turn bitter. Let cool to crisp further.
To Serve:
- Ladle into bowls and add basil leaves in the center. Small leaves can be left whole, larger ones; cut into thin strips. Serve with Parmesan Crisp broken onto the soup or on the side.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
