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Southern Kale and Fennel Soup

Southern Kale and Fennel  Soup

Serves: 10

Category: Soups and Stews
Author: www.DrFuhrman.com
Tags: Anti-Cancer/High Micronutrient

Average Rating: 
Rated by: 20 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Reach for peak nutrient density with this hearty and satisfying soup. Blending a portion of the kale and onions before adding them to the soup enhances the release of isothiocyanate and organosulfur compounds which have powerful immunity-boosting effects and anticancer activity.

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2 cups carrot juice,
1 1/2 cups beet juice or low sodium vegetable juice
2 1/2 cups water
3 zucchini, chopped
2 cups diced fennel
1/2 cup split peas
1/2 cup lentils
3 parsnips, chopped
3 carrots, chopped
1 tablespoon Dr. Fuhrman's VegiZest or other no salt seasoning blend
1 teaspoon dried basil
1 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes or to taste
1 bunch kale, tough stems and center ribs removed, divided
2 cups onions, chopped, divided
2 cups frozen peaches
1 cup raw cashews or 1/2 cup raw cashew butter


Add all ingredients except half of the kale, 1 cup of the onions, peaches and cashews to a large pot. Place the remaining kale and onions in a blender and blend with 1 cup of the soup liquid. Add mixture to soup pot. Bring to a boil, reduce heat and simmer until split peas, lentils and vegetables are tender, about 1 1/2 hours.

Add peaches and cashews to blender along with 1 cup of the soup liquid. Puree until smooth and add back to the soup pot. Simmer soup for an additional 10 minutes.

Calories 259; Protein 11 g; Carbohydrates 41 g; Total Fat 7.7 g; Saturated Fat 1.2 g; Cholesterol 0 mg; Sodium 84 mg; Fiber 13 g; Beta-Carotene 7294 ug; Vitamin C 36 mg; Calcium 163 mg; Iron 4.7 mg; Folate 141 ug; Magnesium 126 mg; Zinc 2.4 mg; Selenium 5.1 ug

Comments (7):



02/06/2008 11:47 AM

Rated this recipe:

I added this recipe from the Nov 04 newsletter. It's my new favorite. I don't have a juicer but I buy the prepared beets at Trader Joes and pulverize them in the VitaMix. Sometimes I buy the pre-washed mixed greens for more variety instead of just kale. I always steam the greens separately and don't blend them in. I like the texture and don't like them overcooked. I find it hard to get the split peas and lentils cooked enough so I've started cooking them all the way before follwoing the rest of the recipe. This is a yummy, filling and long-lasting soup.

Monica & Ryan

04/08/2008 07:52 PM

Rated this recipe:

I did not have any beet juice so I subbed 1/2 low sodium vegetable broth and 1/2 carrot juice. I had to add more liquid than the recipe called for. I didn't quite have enough peaches so I used 1 cup frozen peaches + 1 cup frozen mango. It was delicous! I ate it by itself, over spinach, over steamed cauliflower. I still have five frozen jars of this in my freezer as it made a ton! I like this a little better than the anti-cancer soup, however both get 5 stars from me!


07/28/2008 06:10 PM

Rated this recipe:

I never would have thought that peaches could work in a soup. This is fantastic!!!! One of the best soups ever.


08/12/2009 05:11 PM

Rated this recipe:

I just made this soup again. I was craving it. It tastes better than I remember it. I didn't have beets so I subed out cucumbers! I also only put in half of the cashews. I added the tops to the fennel and blended when I blended the other veggies. I also didn't have peaches and used frozen mango. I think this recipe is very forgiving!! Still so so good!


06/11/2010 11:15 PM

Rated this recipe:

So good!! I halved the recipe, and next time I'll be sure to make the whole thing. It's very thick and rich. I won't change a thing.



06/30/2013 09:16 AM

Rated this recipe:

This soup is very good. Extremely rich and filling. The only changes I made were added mushrooms and used frozen mango because that's what I had. It requires a lot of chopping. I cut up most of the veggies earlier in the day and then cooked it for dinner. It would be good as a topping for broccoli or even over lettuce. Mine came out very thick so it can be thinned out a little. I ended up with 13 cups of very thick soup. I love to portion in out and have it in the freezer.


02/26/2014 01:08 AM

Rated this recipe:

I was skeptical at first but was very pleasantly surprised at how tasty this soup is. It is rich and delicious. I plan to make this soup often.