Creamy Fennel Soup with Green Peas (Healthy Plant-Based Recipe)

Creamy soups are a simple and comforting way to enjoy more vegetables, especially during cooler days. This creamy fennel soup with green peas highlights fennel’s naturally gentle, digestion-supporting qualities while combining it with hearty potatoes and aromatic herbs. The result is a smooth, nourishing soup that feels both light and satisfying.

Ingredients:

• 4 fennel bulbs, cut into quarters
• 1 leek, white part sliced
• 3 potatoes, diced
• 2 red onions, chopped
• 3 garlic cloves, minced
• 1/2 cup frozen green peas (optional)
• A handful of spinach (optional, if using peas)
• Bay leaves, thyme, rosemary, sage, salt, black pepper
• Zest of 1 lemon
• 2 tbsp nutritional yeast
• 2 liters vegetable broth
• Olive oil
• Fresh herbs or croutons, for serving

Instructions:

1. Preheat the oven to 350°F (180°C).
2. Drizzle the fennel and leek with olive oil, season lightly with salt and herbs, and roast for about 20 minutes, until soft and lightly golden.
3. Heat a small amount of olive oil in a large pot. Sauté the onions, garlic, and the green part of the leek until fragrant and translucent.
4. Add the diced potatoes and remaining herbs, stirring for a few minutes.
5. Pour in the vegetable broth and simmer until the potatoes are tender.
6. Add the roasted fennel and leek, green peas, and spinach. Blend until smooth and creamy.
7. Stir in nutritional yeast, adjust seasoning with salt and black pepper, and finish with lemon zest.
8. Serve warm with fresh herbs, croutons, or your favorite toppings.

Nutrition (per serving):
Calories: ~170 kcal / Protein: ~5 g / Carbohydrates: ~24 g / Fat: ~6 g / Fiber: ~6 g

Why This Creamy Fennel Soup Is Worth Trying

Fennel is known for its naturally soothing effect on digestion and its subtle, aromatic flavor. Combined with potatoes and green peas, this soup becomes a comforting yet light meal that works well for lunch or dinner. It’s easy to customize, gentle on the stomach, and ideal for plant-based meal planning.

If you enjoy light and nourishing plant-based meals, you may also like this gut-friendly vegetable broth recipe.

Fennel contains fiber and antioxidants and is often used in light, digestion-friendly dishes, according to BBC Good Food nutrition guides.