There’s something deeply comforting about cream soups. Warm, soft, and fragrant, they can soothe even the coldest days. This cream soup of fennel, chickpeas, and lemon is proof that a light dish can also be rich, smooth, and refined—perfect for those who love healthy eating without sacrificing flavor.
Sweet and aromatic fennel meets the creaminess of chickpeas and the fresh note of lemon: together they create a perfect balance of delicacy and character . This vegan and gluten-free recipe is ideal for a detox lunch or a light yet nutritionally complete dinner.
Creamy fennel, chickpea, and lemon soup: light, fragrant, and naturally vegan.
Preparation times
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Preparation: 10 minutes
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Cooking time: 25 minutes
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Total time: approximately 35 minutes
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Servings: 2 people
Nutritional values (per serving)
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Calories: approximately 280 kcal
Ingredients
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2 small fennel bulbs (or 1 large one)
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1 small potato
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½ white onion
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½ clove of garlic
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200g cooked chickpeas , rinsed well and drained
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600 ml of light vegetable broth (or water + homemade stock cube)
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Juice and zest of ½ organic lemon
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1 tablespoon extra virgin olive oil
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Grated fresh ginger to taste (optional but recommended)
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Black pepper to taste
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1. Prepare the vegetables
Clean the fennel , removing the tough outer parts, and slice it thinly.
Peel the potato and cut it into small cubes.
Chop the onion and garlic , keeping them aside for the sauté.2. Make the soffritto
In a large saucepan, heat a tablespoon of extra virgin olive oil .
Add the onion and garlic and sauté gently over low heat until translucent and fragrant.3. Cook the vegetables
Add the fennel and potato, mix well, and let it simmer for a few minutes.
Then pour in the hot vegetable broth and bring to a boil.
Reduce the heat and cook for about 20 minutes , until the vegetables are tender.4. Add the chickpeas and season
Add the cooked chickpeas , grated fresh ginger , and a pinch of black pepper .
Cook for another 5 minutes, just long enough for the flavors to meld.5. Blend and finish
Using an immersion blender, puree everything until smooth and creamy .
Add the lemon juice and zest , mix, and taste. Season with salt and pepper if needed.
If the soup is too thick, you can add a splash of hot water or broth until you reach the desired consistency.6. Serve
Pour the soup into bowls and garnish with a drizzle of extra virgin olive oil , a grind of freshly ground black pepper , and a few whole-wheat croutons .
You can also add a sprinkling of lemon zest or toasted fennel seeds for a final aromatic touch.Fennel is rich in antioxidants and cleansing compounds , while chickpeas provide plant-based proteins and fiber that promote satiety and help control blood sugar. Lemon, in addition to adding freshness, increases the bioavailability of the plant-based iron found in legumes.
A simple but complete dish, which demonstrates how lightness can also be full of flavour .
