Fennel Carrot Soup


Marlene Bursey of Waverley, Nova Scotia sent the recipe for this soup that's perfect as a first course for a special-occasion dinner. The pretty pumpkin-orange soup get delicious flavor from toasted fennel seeds--a pleasant complement to the carrots, apple and sweet potato.

Prep Time:
10 mins
Cook Time:
45 mins
Total Time:
55 mins
8 servings


  • ½ teaspoon fennel seed

  • 1 tablespoon butter or stick margarine

  • 1 ½ pounds carrots, sliced

  • 1 medium sweet potato, peeled and cubed

  • 1 medium apple, peeled and cubed

  • 3 (14.5 ounce) cans vegetable broth

  • 2 tablespoons uncooked long grain rice

  • ¼ teaspoon curry powder

  • 1 bay leaf

  • 1 tablespoon lemon juice

  • 1 teaspoon salt

  • ¼ teaspoon white pepper

  • 2 tablespoons minced fresh parsley


  1. In a large saucepan, saute fennel seed in butter for 2-3 minutes or until lightly toasted. Add the carrots, sweet potato and apple; saute for 5 minutes. Stir in the broth, rice, curry powder and bay leaf; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice and vegetables are very tender.

  2. Remove from the heat and cool slightly. Discard bay leaf. In a blender or food processor, process soup in batches until pureed. Return to saucepan. Stir in the lemon juice, salt and pepper. Cook for 5 minutes or until heated through. Sprinkle with parsley.


Nutritional Analysis: One serving (1 cup) equals 117 calories, 2 g fat (1 g saturated fat), 4 mg cholesterol, 989 mg sodium, 23 g carbohydrate, 3 g fiber, 3 g protein. Diabetic Exchanges: 2 vegetable, 1 starch.