Tomato Orange And Fennel Soup Recipe With Easy And Healthy Ingredients

Embrace a culinary journey unlike any other with our Tomato, Orange, and Fennel Soup recipe. This exquisite blend of zesty citrus, sweet tomatoes, and aromatic fennel offers a palate-awakening experience that goes beyond the ordinary. 

Crafted to redefine your dinner expectations, this recipe is a testament to culinary creativity’s beauty.

Its unique fusion of flavors promises to tantalize your taste buds, transporting you to the heart of gourmet delight. Ready to step outside your comfort zone?

Let’s dive into this vibrant gastronomic adventure together, where innovation meets tradition and every spoonful is a revelation.

What Is Tomato Orange And Fennel Soup Recipe?

Tomato, Orange, and Fennel Soup is a unique, savory dish that combines the richness of tomatoes, the tangy sweetness of oranges, and the delicate anise flavor of fennel.

The recipe begins with sautéed onions and fennel, to which a fresh burst of orange zest and juice is added. 

Ripe tomatoes are then stewed into this mix, creating a vibrant blend of flavors.

The soup is pureed for a velvety finish, then topped with a drizzle of cream and fennel fronds. It’s a surprising yet harmonious gastronomic experience.

History Of Soup

The Tomato, Orange, and Fennel Soup is a fusion dish whose origin remains a mystery but is influenced by Mediterranean cuisine. Tomatoes signify its Italian influence, where the vegetable is a staple. Fennel, too, is common in Italian cooking. 

However, the introduction of oranges hints at a broader Mediterranean influence, possibly Spain or Morocco, where citrus fruits are frequently used in savory dishes.

This innovative combination likely originated from modern culinary experimentation, inspired by the growing trend for fusion foods and flavor exploration that combines traditional ingredients in new, exciting ways.

Interesting Facts Of The Soup

Harmonious Fusion: Tomato, Orange, and Fennel Soup is a beautiful fusion of flavors that seemingly contrast but harmonize splendidly.

The tangy sweetness of oranges complements the robust taste of tomatoes, while the fennel adds an unexpected twist.

• Versatility: The soup can be served both hot and cold, making it a year-round dish. Its refreshing citrus notes make it perfect for summer, while the warm, hearty tomato base is comforting in cooler months.
• Nutrient-Rich: This recipe is not just about taste; it’s packed with nutrients. Tomatoes provide lycopene, an antioxidant, while oranges bring vitamin C, and fennel offers a good source of dietary fiber.
• Vegetarian & Vegan Friendly: With appropriate substitutions (such as using vegetable broth and skipping cream for vegans), this soup can cater to a wide range of dietary preferences.
• Culinary Adventure: This dish challenges traditional soup norms, offering an exciting culinary adventure for those willing to try unconventional combinations.
• Aesthetic Appeal: Its vibrant red-orange hue from tomatoes and oranges and the green pop from fennel fronds make it as visually pleasing as delicious.

What Makes The Soup Special?

The specialty of the Tomato, Orange, and Fennel Soup recipe lies in its unique flavor profile.

Unlike traditional soup recipes, this combines the robust, hearty flavor of tomatoes, the tangy sweetness of oranges, and the aromatic, licorice-like taste of fennel in one pot.

This harmonious marriage of flavors creates an exciting and comforting dish.

Furthermore, its versatility enhances its appeal. It can be served hot on chilly days or chilled during warmer months, providing a refreshing citrus twist.

Lastly, it is visually arresting with its vibrant hue, offering a feast for the eyes as well as the palate.

This soup is truly a celebration of culinary creativity, breaking the boundaries of typical flavor combinations, which makes it a special treat for anyone willing to explore.

Ingredients Of Soup

Ingredient	Quantity
Large tomatoes (cores removed, seeded)	2 (roughly chopped)
Fennel bulb (trimmed)	1 (roughly chopped)
Navel oranges (juice)	2
Additional orange juice	Enough to make 2 cups
Water	2 cups
Piment d’Espelette pepper	1/4 tsp (or more to taste)
Ground fennel pollen	1/2 tsp
Kosher salt	To taste
Fresh black pepper	To taste
Sherry vinegar	1/2 tsp

Ingredient Tips 

• Tomatoes: Use ripe, juicy tomatoes for the best flavor. While canned tomatoes can work, fresh tomatoes provide a vibrant, natural sweetness that enhances the soup.
• Oranges: Choose oranges that are heavy for their size and have a uniform color. This indicates that they’re juicy and sweet. Also, consider using organic oranges to avoid pesticides if you plan to use the zest.
• Fennel: Look for fennel bulbs that are clean, firm, and solid without signs of splitting or bruising. The fennel fronds can be used as a garnish, adding to the soup’s visual appeal and flavor.
• Broth: A high-quality broth is key to a flavorful soup. Homemade vegetable or chicken broth would work well. For a vegan option, ensure you use a plant-based broth.
• Seasonings: Fresh herbs can significantly elevate the soup’s flavor. Consider fresh thyme or basil for an added layer of complexity.
• Cream: A swirl of cream or a dollop of Greek yogurt can add a pleasant tang and creaminess to the soup. For a dairy-free option, coconut cream or cashew cream can be used.
• Spices: Don’t be afraid to experiment with spices like a dash of cayenne pepper or smoked paprika to add a hint of heat or smokiness to your soup.

Can You Vary The Recipe With Other Ingredients?

The Tomato, Orange, and Fennel Soup recipe can be modified to suit various dietary preferences:

• Keto: To make the soup Keto-friendly, you could replace orange juice with a smaller amount of zest to keep the orange flavor while reducing the carbs. Also, consider adding heavy cream to increase the fat content.
• Paleo: This recipe is already Paleo-friendly, primarily containing vegetables and natural ingredients. Just ensure to use homemade or Paleo-approved broth and omit any dairy if added.
• Gluten-Free: The basic recipe is naturally gluten-free, given it’s primarily vegetable-based. If you’re using store-bought broth, double-check that it’s gluten-free.
• Whole30: For Whole30 compliance, skip any dairy and make sure to use a compliant broth. Also, ensure your seasonings don’t contain any added sugars or non-compliant ingredients.
• Vegetarian: This soup is typically vegetarian, but always make sure to use vegetable broth.
• Vegan: To make this recipe vegan, use vegetable broth and skip any dairy. Use a swirl of coconut or cashew cream instead if you want a creamy touch.

Recipe Directions

• Gather all your ingredients, including tomatoes, fennel, orange juice, water, piment d’Espelette, fennel pollen, salt, pepper, and sherry vinegar.
• In a 5-quart Dutch oven or heavy stock pot, combine the tomatoes, fennel, orange juice, and water. Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes until the fennel is soft and translucent.
• Carefully remove the solids from the pot and transfer them to a food processor fitted with a metal blade. Process the solids until finely puréed, then return the mixture to the soup pot.
• Season the soup with piment d’Espelette and fennel pollen, allowing it to cook for another 10 minutes to meld the flavors together.
• Strain the soup through a fine-mesh strainer into a large bowl, pressing down on the solids to extract as much liquid as possible. Discard the solids and return the flavorful broth to the pot.
• Season the soup with salt, pepper, and stir in the sherry vinegar. Let the soup simmer for an additional 5 minutes to allow the flavors to develop.
• Taste the soup and adjust the seasoning if necessary to achieve the desired balance of flavors.
• Depending on your preference, you can serve the soup warm, at room temperature, or chilled for a refreshing twist.

Variations, Add-Ons, And Toppings For The Soup Recipe

The Tomato, Orange, and Fennel Soup is versatile and can be customized with various add-ons, toppings, and variations:

Variations

• Creamy Soup: For a creamier texture, add a splash of cream, coconut milk, or your favorite non-dairy milk after blending.
• Spicy Soup: Add a kick of heat with a dash of chili flakes or a spoonful of harissa paste.

Add-Ons

• Protein: Boost the protein content by adding cooked lentils, chickpeas, or even shredded chicken.
• Vegetables: Add more vegetables like roasted bell peppers or sautéed mushrooms to enhance the flavor and nutrition.

Toppings

• Herbs: Fresh herbs such as basil, parsley, or cilantro can be sprinkled on top for extra flavor and color.
• Seeds/Nuts: Add some texture and crunch with a sprinkle of toasted pumpkin seeds, sunflower seeds, or slivered almonds.
• Cheese: A sprinkling of crumbled feta, goat cheese, or a vegan alternative can add a tangy contrast to the soup’s sweet and sour notes.

Scaling The Recipe

Scaling a soup recipe like the Tomato, Orange, and Fennel Soup up or down is quite straightforward:

• Scaling Up

If you’re planning to serve a larger crowd or want to make extra for freezing, you can simply double or triple the ingredients. However, keep in mind that you’ll need a larger pot to accommodate the increased volume.

When scaling up, be cautious with the seasonings. Instead of doubling or tripling them right away, add them gradually, tasting them as you go. Some ingredients, like salt or spices, might not need to be increased as much as the rest.

• Scaling Down

If you’re cooking for one or two people, you might want to halve the recipe. Divide all the ingredients by two, but again, be careful with the seasonings. It’s easier to add more later if needed.

What Is Used For Garnishing?

For the Tomato, Orange, and Fennel Soup, there are a few wonderful garnish options that can be used to enhance the flavor and visual appeal of the dish:

• Fennel Fronds: These delicate, green tips of the fennel bulb are not only visually striking, but they also add a subtle hint of anise flavor that matches the soup perfectly.
• Fresh Herbs: Sprinkle a few leaves of fresh basil, parsley, or dill for a vibrant color contrast and added flavor.
• Drizzle Of Extra Virgin Olive Oil: A finishing drizzle of good-quality olive oil can give the soup a beautiful sheen and add a richness to the flavor.
• Croutons: If you prefer some crunch, homemade croutons can be a great garnish. They add texture and soak up the soup nicely.
• Orange Zest: Grating a little fresh orange zest over the top of the soup just before serving can intensify the citrus flavor and give the dish a fresh, aromatic finish.

Can I Make Soup Recipe In A Slow Cooker Or Instant Pot?

You absolutely can adapt the Tomato, Orange, and Fennel Soup recipe for a slow cooker or an Instant Pot. Here are brief guides for both:

Slow Cooker

• Add the tomatoes, fennel, orange juice, and water to the slow cooker.
• Cook on low for 6-8 hours or on high for 3-4 hours until the fennel is soft and translucent.
• Follow the rest of the original recipe: purée the solids, return them to the slow cooker, season and strain the soup, and add the vinegar and seasonings.

Instant Pot

• Set your Instant Pot to the sauté function and add the tomatoes, fennel, orange juice, and water.
• Once it comes to a boil, close the lid, and set the Instant Pot to manual high pressure for 15 minutes.
• After the cooking cycle is complete, carefully release the pressure according to the manufacturer’s instructions.
• Follow the same steps as in the original recipe to purée, strain, and season the soup.

Can I Use Store Broth, Or Should I Make My Own?

The choice between using store-bought broth or making your own really depends on your time, resources, and personal preference.

• Store-Bought Broth

This is a convenient and time-saving option, especially for those who are busy. There are many high-quality, flavorful broths available on the market today.

However, they can sometimes be high in sodium, and the taste won’t be as rich or deep as homemade. If you choose this option, look for a low-sodium version to control the soup’s saltiness.

• Homemade Broth

Making your own broth can be more time-consuming, but it allows you full control over the flavors and ingredients, and it’s often more economical.

If you’ve been saving vegetable scraps or have leftover bones, you can easily turn them into a delicious and nutrient-dense broth.

Can I Use Different Types Of Meat/Fish/Pasta/Vegetables For The Soup?

You can experiment with adding various ingredients to the Tomato, Orange, and Fennel Soup to suit your preferences. Here are some suggestions:

• Meat: Grilled chicken, shredded turkey, or even cooked, sliced sausage could be added to the soup for additional protein and flavor. Ensure the meat is fully cooked before adding it to the soup.
• Fish: Seafood, like shrimp or mild white fish, could make a great addition to the soup, especially if you enjoy a Mediterranean flavor profile. Again, be sure to fully cook your seafood before adding it to the soup.
• Pasta: Small pasta shapes, like orzo or ditalini, can be cooked separately and then added to the soup for additional heartiness. Be mindful of the pasta soaking up the soup’s liquid, so you might need to adjust the amount of liquid in the soup.
• Vegetables: Feel free to add in other vegetables that you enjoy. Roasted bell peppers, spinach, or zucchini, could be wonderful additions. They can be cooked directly in the soup or prepared separately and added at the end.

Success Tips – Tips And Tricks For Making Soup

Creating a delicious soup involves a lot more than just throwing ingredients into a pot. Here are some tips and tricks to ensure your soup comes out perfect every time:

Prepping Tips

• Quality Ingredients: The flavor of your soup depends on the ingredients you use. Opt for fresh, ripe, and in-season ingredients whenever possible for the best results.
• Proper Cutting: Cut your vegetables uniformly. This ensures they cook at the same rate and gives the soup a pleasing appearance.
• Prep Ahead: Most soup ingredients can be prepped ahead of time. Chop your vegetables, measure your spices, and have everything ready before you start cooking. This “mise en place” strategy can make your cooking process smoother and more enjoyable.

Cooking Tips

• Layering Flavors: Start by sautéing your aromatic vegetables (like onions, garlic, and in this case, fennel) in a bit of oil to build a flavor base. Add spices and herbs early on to infuse their flavors throughout the soup.
• Simmer, Don’t Boil: A gentle simmer helps the flavors to meld without overcooking the ingredients. A heavy boil can make the vegetables mushy and the broth cloudy.
• Season Gradually: Don’t add all your salt at the beginning. As the soup cooks and reduces, it can become overly salty. Add a bit at the start and then adjust at the end after all the flavors have developed.
• Blending Hot Soup: Be careful if you’re using a blender to purée hot soup. Fill the blender only halfway and hold the lid down with a towel to prevent hot soup from splashing out.
• Finish With Acid: A splash of vinegar or a squeeze of citrus at the end of cooking can brighten the flavors of the soup.

Nutritional Values

This Tomato Orange and Fennel Soup is a flavorful and nutritious dish. The goodness of tomatoes, oranges, and fennel provides essential vitamins, minerals, and antioxidants, making it a healthy addition to your diet.

What Are The Total Calories In The Soup?

A tomato, orange, and fennel soup could be quite low in calories, given that the primary ingredients are vegetables and fruits. A medium-sized tomato contains around 22 calories, one medium fennel bulb contains about 73 calories, and one orange contains about 62 calories.

An average serving of tomato, orange and fennel soup contains 100 – 150 kcal of calories. Further the calorie count can change based on any extra addition or subtraction of ingredients in the recipe.

Dietary Restrictions For The Soup

As initially described, the Tomato, Orange, and Fennel Soup recipe is quite flexible and adaptable to many dietary needs and restrictions. Here’s a quick breakdown:

• Vegan And Vegetarian: The base recipe contains no animal products, making it suitable for vegetarians and vegans.
• Gluten-free: This soup recipe is naturally gluten-free as it does not include any wheat-based ingredients. However, if serving with bread or croutons, ensure they are also gluten-free.
• Nut-free: There are no nuts in this recipe, making it suitable for those with nut allergies.
• Low Carb/Keto/Paleo: The recipe is fairly low in carbs, especially if you consider it a vegetable-based soup. However, the orange juice does contain some sugars. You may want to limit the orange juice or omit it for stricter low-carb, keto, or paleo diets.
• Dairy-Free: The recipe is naturally dairy-free, as it contains no milk, cheese, or other dairy products.

Health Benefits Of The Soup

The Tomato Orange and Fennel Soup recipe is loaded with several healthful ingredients, each with its unique benefits:

• Tomatoes: High in vitamin C and other antioxidants, tomatoes contribute to a healthy immune system and good skin health and may help reduce the risk of chronic diseases due to their antioxidant properties. They’re also a great source of lycopene, a type of antioxidant linked to heart health and cancer prevention.
• Oranges: Known for their high vitamin C content, oranges also provide fiber and several beneficial plant compounds. Vitamin C is a potent antioxidant that boosts your immune system, and fiber supports digestive health.
• Fennel: Fennel has a good amount of dietary fiber, vitamin C, potassium, and small amounts of various other vitamins and minerals. It’s been associated with digestive benefits, including relieving bloating and improving digestion.
• Piment d’Espelette and Fennel Pollen: Spices not only add flavor but also bring their own health benefits. For instance, capsaicin, which gives chili peppers their heat, has been linked to pain relief and weight loss.

Nutrition Table 

How Can I Make Tomato Orange And Fennel Soup Recipe Lower In Sodium? 

Reducing the sodium content in your Tomato, Orange, and Fennel Soup is relatively straightforward:

• Choose Low-Sodium Broth: Opt for a low-sodium or unsalted vegetable broth. Broths can be a hidden source of sodium so this swap can make a significant difference.
• Use Fresh Tomatoes: If you’re using canned tomatoes, consider switching to fresh tomatoes, as canned versions often contain added salt.
• Control Seasoning: Limit the amount of added salt. You can still create a flavorful soup by focusing on herbs, spices, and the ingredients’ natural flavors. Piment d’Espelette and fennel pollen provide unique flavors without adding sodium.
• Increase Other Flavors: Use more fresh herbs, spices, or acids (like the orange juice or sherry vinegar in this recipe) to enhance the flavors without reaching for the salt shaker.
• Taste As You Go: Adjust your seasonings gradually, tasting as you go, to prevent over-salting.

How Can I Make Soup Recipe Lower In Sugar?

To reduce the sugar content in your Tomato, Orange, and Fennel Soup, consider the following tips:

• Opt For Low-Sugar Tomatoes: Tomatoes naturally contain sugar, but some varieties are lower in sugar than others. Choose Roma or beefsteak tomatoes, which are less sweet.
• Reduce The Orange Juice: Orange juice adds a natural sweetness to the soup. You can reduce the amount of orange juice or replace it with orange zest to retain the citrus flavor without the added sugars.
• Use Fresh Ingredients: Use fresh tomatoes instead of canned ones. Canned tomatoes can sometimes contain added sugars.
• Check Your Broth: Make sure the broth you’re using doesn’t contain added sugars, as some store-bought broths might.

Add More Vegetables: You can also add more low-sugar vegetables, like celery or zucchini, to bulk up the soup and add more depth of flavor without adding sugar.

How To Serve The Soup Recipe Best?

Serving the Tomato, Orange, and Fennel Soup can be a delightful experience when done right:

• Temperature: This soup can be served warm, at room temperature, or chilled, making it versatile for different seasons and personal preferences.
• Garnish: Enhance its visual appeal with a garnish of fennel fronds or a sprinkle of fennel pollen. Add a swirl of cream, Greek yogurt, or a vegan alternative like coconut cream for a creamy touch.
• Bread Pairing: Serve the soup with a side of crusty bread, like a baguette or sourdough, to soak up the flavors. For a gluten-free option, consider a hearty, seed-filled bread.
• Dish Pairing: If serving as a starter, it pairs beautifully with a main course like roasted chicken or fish. Consider a hearty grain salad or roasted vegetable dish for a vegetarian or vegan meal.
• Wine Pairing: A light, crisp white wine such as Sauvignon Blanc or a Provençal rosé could complement the soup’s flavors beautifully.

Perfect Side Dishes To Complement Soup Recipe Recipe

The Tomato, Orange, and Fennel Soup has a unique flavor profile that pairs well with various side dishes:

• Crusty Bread Or Breadsticks: A classic choice with any soup, a piece of crusty bread or a breadstick is perfect for dipping into the soup and absorbing its flavors. A whole-grain baguette or artisanal sourdough would be lovely.
• Grilled Cheese Sandwich: For a comforting, hearty meal, pair the soup with a grilled cheese sandwich. The melted cheese and crispy bread provide a satisfying contrast to the smooth soup.
• Green Salad: A light, crisp salad can provide a refreshing contrast. Try a salad with mixed greens, cucumber, cherry tomatoes, and a light vinaigrette.
• Roasted Vegetables: A side of roasted vegetables such as carrots, Brussels sprouts, or butternut squash would complement the soup’s earthy flavors.
• Quinoa Salad: A quinoa salad with fresh herbs, lemon zest, and a handful of nuts provides a protein- packed, gluten-free side that complements the soup.
• Cheese Board: A selection of cheeses, along with some fresh fruits and nuts, would work beautifully with the soup, especially if you’re serving it as a starter for a dinner party.

How Long Can We Store The Soup?

Tomato, Orange, and Fennel Soup can be safely stored in the refrigerator for about 3 to 4 days. Ensure it’s stored in a covered, airtight container to retain its freshness and prevent it from absorbing odors from other foods in the fridge.

If you want to keep the soup for longer, it freezes well. Portion the cooled soup into freezer-safe containers or heavy-duty freezer bags, leaving some space for expansion, and it can be frozen for up to 2 to 3 months.

When you’re ready to eat the soup, thaw it in the fridge overnight and reheat it on the stove over medium heat. Stir it occasionally and ensure it’s heated all the way through before serving.

Can I Make Soup In Advance? 

You can certainly make the Tomato, Orange, and Fennel Soup in advance. In fact, like many soups and stews, this recipe can taste even better the next day as the flavors have more time to meld together.

Once the soup has cooled, store it in an airtight container in the refrigerator. When you’re ready to serve, slowly reheat it on the stove, stirring occasionally. If the soup has thickened too much after being in the fridge, you can add a bit more broth or water to achieve the desired consistency.                    

What Can We Do With Leftovers? 

If you find yourself with leftover Tomato, Orange, and Fennel Soup, there are plenty of creative ways to use it:

• Pasta Sauce: Use the soup as a unique sauce for pasta. Add in some sautéed garlic, fresh basil, and top with parmesan for a quick and flavorful meal.
• Grain Bowls: Drizzle the soup over cooked grains like quinoa or farro, and add your favorite roasted vegetables and some protein for a wholesome bowl meal.
• Stew Base: Add protein (like cooked chicken or beans) and more vegetables to turn the soup into a hearty stew.
• Baked Eggs: Pour the soup into a baking dish, crack a few eggs, and bake until the eggs are set. Perfect for a simple, nutritious breakfast or brunch.
• Dressing: Blend the soup until smooth and use it for salads or roasted vegetables.

Special Tools/Equipment Needed

While cooking Tomato, Orange, and Fennel Soup doesn’t require any particularly unique tools, having the following kitchen equipment will certainly make the process smoother:

• Dutch Oven Or Heavy Stock Pot: A large, heavy-bottomed pot is essential for even heat distribution and slow soup cooking.
• Knife And Cutting Board: Needed for chopping the tomatoes and fennel.
• Food Processor Or Blender: Required to purée the cooked vegetables into a smooth soup. A high-speed blender can also help achieve a very smooth texture.
• Fine Mesh Strainer: This is used to strain the soup after blending, ensuring it has a silky, smooth consistency.
• Wooden Spoon Or Ladle: Useful for stirring the soup as it cooks and pressing down on the solids when straining.
• Measuring Cups And Spoons: Essential for accurately measuring the ingredients, especially the liquid and spices.
• Bowls: Used for holding the prepped ingredients and the strained soup.

Frequently Asked Questions

I use canned tomatoes instead of fresh ones for this recipe.

Yes, you can substitute fresh tomatoes with canned ones if new ones require being in season or readily available. It’s recommended to use whole, peeled canned tomatoes for the best flavor.

I don’t have a Dutch oven. Can I still make this soup?

Absolutely. You can use any heavy-bottomed pot or large saucepan to make this soup. The important thing is that it’s large enough to hold all the ingredients and distribute heat evenly.

Can I freeze this soup?

Yes, this soup should freeze quite well. Be sure to cool the soup completely before transferring it to an airtight container or freezer-safe bag. It should keep in the freezer for up to 3 months. When ready to eat, defrost in the refrigerator overnight, then reheat on the stovetop.

What can I substitute for fennel if I can’t find it or don’t like it?

If you can’t find or don’t like fennel, you can substitute it with celery for a similar crunch and mild flavor. However, note that it will alter the soup’s flavor, as fennel has a unique anise-like flavor that celery does not.

I can’t find fennel pollen. What can I use instead?

If you can’t find fennel pollen, you can use anise seeds or star anise as a substitute. Alternatively, you can leave it out, but note that your soup won’t have that extra depth of fennel flavor.