Roasted Beet, Fennel and Blood Orange Soup
FOOD AS MEDICINE
Beets are a rich source of antioxidants and phytonutrients. The most widely researched and medicinal compounds in beets are betalains, shown to provide antioxidant, anti-inflammatory and detoxification support. Scientist have identified these compounds have the ability to fight tumors in the body. Beets increase nitric oxide in the body which dilates blood vessels and lowers blood pressure and can also serve an aphrodisiac function! Lutein and zeaxanthin are two carotenoids found in the greens of beets but not in the roots. Save the greens to toss in the skillet or put in a salad or smoothie to gain vitamins, minerals, folate and carotenoid benefits of disease prevention, especially eye health!
4 medium beets, quartered
1 bulb fennel, cut into 1-inch dice
2 Tbsp avocado oil, divided
1/2 tsp sea salt, divided
1/2 tsp coriander seeds
1 1/2 tsp caraway seeds, divided
1 medium onion, diced
2 carrots, minced
2 stalks celery, diced
4 cloves garlic, minced
6 cups chicken bone broth
1/4 tsp black pepper
Juice and zest of 1/2 blood orange
Coconut yogurt, for garnish
Fennel tops, for garnish
Blood orange slices, for garnish
Preheat the oven to 400 degrees. Coat the beets and fennel in 1 Tbsp of avocado oil. Sprinkle with a pinch of the sea salt and toss with the coriander seeds and 1/2 tsp of the caraway seeds. Place in the oven and roast for 20-25 minutes, until beets are soft. While the beets are roasting, In a large stockpot, heat the remaining 1 Tbsp avocado oil. Add the onion with a pinch of sea salt and saute over medium-high heat, stirring occasionally about 5 minutes until translucent. Add the carrots and celery and cook, stirring occasionally until beginning to brown. Add the garlic and cook, stirring, about 2 minutes. Once the beets and fennel are roasted, add into the stockpot. Stir to combine. Add the bone broth and the black pepper. Allow to come to a boil, then reduce to a simmer and cook, covered, about 15-20 minutes. Turn off the heat and add the orange juice and zest. Puree in batches until smooth. Toast remaining 1 tsp of the caraway seeds in a dry skillet over medium heat, shaking regularly, about 2-3 minutes until aromatic and seeds begin to pop. Garnish with the coconut yogurt, fennel tops, sprinkle caraway seeds and sliced blood orange.
Makes 4 servings
Nutrition per serving: 230 Calories, 10g Fat, 21g Carbs, 12g Protein
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