Cauliflower and Fennel Soup
Cauliflower and Fennel Soup is a delicious and easy meal that can be ready in just 30 minutes. It’s a creamy, low carb and dairy-free meal that comes with a crispy bacon topping. How good is that?
Did you know that cauliflower is the perfect low carb, non-dairy thickener for really any blended vegetable soup? This soup also has amazing flavor thanks to the addition of fresh fennel and fresh rosemary which, when combined, makes for a wonderful balance of flavors.
By the way, this soup is only 7 grams net carbs per serving if you’re eating keto. If you’re counting calories, it’s 262 calories per serving.
Note: The net carbs per serving does not include the optional Parmesan crisps.
What’s the best ways to use fennel?
Using it in soup is my favorite, but I have also used it in Baked Fennel and Apple with Breadcrumbs. I also love it mixed with potatoes and roasted with lamb and chopped up with Easy Mushroom, Fennel & Sage Pasta.
Wondering what those funny round things are in the picture below? They are Parmesan crisps, what the Italians call “frico” that are like a Parmesan wafer. I’ve been making them for years and they could not be easier. I love to snack on them, dip them in soups or use them as a low carb cracker.
How to make Parmesan crisps:
Add a small pile of grated Parmesan cheese to a pan over medium low heat. When melted and bubbly, use a thin spatula to remove (it will be soft) and allow to cool on a board and it will crisp up quickly. It’s that easy!
The use of dairy in soups
I don’t use a lot of dairy in my blended soups because the vegetables typically do the thickening for you. My Mushroom Soup is actually thickened with cashews which makes it so thick and creamy. And even Dairy-Free Creamy Butternut Squash does not need dairy.
Cauliflower and Fennel Soup
Video
Ingredients
For the soup:
- 2 tablespoons olive oil
- 3 cups (293 grams) fresh fennel, chopped
- 1 cup (120 grams) yellow onion, chopped
- 2 garlic cloves, chopped
- ½ teaspoon salt
- Small pinch ground black pepper
- ½ teaspoon fresh rosemary, chopped
- 1 large cauliflower, chopped
- 3 cups (708 ml) chicken stock
- Cooked crispy bacon, chopped
For the Parmesan crisp/frico:
- 4 tablespoons Grated Parmesan cheese
Instructions
Make the soup:
- To a large saucepan, add 2 tablespoons oil over medium heat. Add the fennel and onion. Cook, stirring until the onions start to soften, about 8-10 minutes. Add the garlic, salt, pepper and rosemary then cook for 1 minute. Add the cauliflower and chicken stock and bring to a simmer for 10 minutes.
- Turn off the heat and use an immersion blender or transfer to a blender in batches and blend until smooth. If it’s too thick, add a little stock or water.
- Serve topped with chopped bacon.
Make the Parmesan crisp/frico:
- To make the Parmesan crisp/frico: Heat a non-stick frying pan over medium heat. Sprinkle 1 tablespoon of grated Parmesan cheese into the pan. Let it cook for 1–2 minutes until the cheese melts and the edges turn golden and lacy.
- Use a thin spatula to carefully lift the crisp from the pan. Transfer to a plate or paper towel to cool and harden.
Wow….what a delicious soup this is, can’t believe it’s dairy free as it’s so smooth and creamy, the flavors are amazing and the bonus is its low carb 🤩
I’m glad you enjoyed it. It’s one of my low carb favorites.