Fennel Polenta Soup

in Main Courses, Soups, Side Dishes

This creamy, golden soup combines the mild sweetness of fennel with the warmth of fresh turmeric, ginger, and aromatic spices. Polenta provides a pleasantly satisfying texture, while coconut and lemon bring freshness and depth.

Ingredients (serves 4)

Base:

70 g fine polenta

1 large or 2 small fennel bulbs (approx. 300 g)

1.2 l vegetable broth

1 tbsp Ghee

Spices:

3 cm fresh turmeric

3 cm fresh ginger

1 tsp coarsely ground coriander

½ tsp black pepper

1 tsp ground cardamom

1 piece Tejpat leaf (or bay leaf)

1 pinch Fenugreek leaf

For Refinement:

2 tbsp coconut butter (alternatively 200 ml coconut milk)

1 tsp lemon zest

to taste salt and pepper

Garnish fresh parsley or cilantro

Preparation (approx. 35 minutes)

Preparation: Finely chop fennel, ginger, and turmeric.

Sauté: In a pot, heat ghee and sauté the chopped vegetables together with the spices. Add the Tejpat or bay leaf whole.

Simmer: Deglaze with vegetable broth, bring to a boil, and simmer for approximately 20 minutes.

Stir in polenta: Sprinkle polenta while stirring constantly, add coconut milk or coconut butter and lemon zest. Let simmer on low heat for another approximately 10 minutes.

Season: Season with salt and pepper to taste and serve with fresh herbs.

Ayurveda Tips:

Best time of day: Ideal as a light dinner or as a warming midday meal on cool days.

Constitution: Particularly beneficial for Vata and Pitta – the soup is nourishing, calming, and easy to digest. Kapha types can reduce the coconut milk and use only broth instead.

Spice tip: Fenugreek leaf and Tejpat gently stimulate Agni and make the soup easily digestible even with weak digestion.