Vegan oat and carrot soup with fennel seeds

Vegan oat and carrot soup with carrots, potato, oats and fennel seeds – mild, creamy and gently spiced for a light meal.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 190 kcal per serving
• Protein: 4 g
• Fat: 3 g
• Carbs: 32 g

Ingredients

• 1 small floury potato
• 4 carrots
• 40g rolled oats
• 600ml homemade vegetable stock without onion and garlic (basic recipe)
• 1/2 tsp fennel seeds
• 1 pinch of rock salt

Method

You’ll need: saucepan · stick blender · chopping board · knife · wooden spoon · ladle

1. Peel the carrots and potato, cut them into rough chunks and put them in a pan with the fennel seeds. Pour in the vegetable stock.
2. Bring everything to the boil once, then simmer gently until the carrots and potato are very soft.
3. Stir in the oats and cook briefly until the soup thickens slightly.
4. Blend the soup finely until creamy and even.
5. Season carefully with rock salt and, if needed, add a splash more stock if it has become too thick.
6. Serve warm and enjoy in small spoonfuls.

Good to know

Sometimes food can just be quiet. This soup is mild, creamy and pleasantly simple – just right when you fancy something gentle and warming.

Swaps

Potato → sweet potato (more beta-carotene, mild sweetness) Oats → millet flakes (gluten-free, mild flavour) Vegetable stock → homemade carrot and courgette stock (fewer additives, milder flavour) Fennel seeds → a little fresh ginger (warming, aromatic)

Cooking tips

Shop-bought stock often contains yeast extract. For low-histamine cooking, make your own.

Allergens

The soup is naturally mild but contains oats (gluten unless certified gluten-free). Usually suitable for children – use the fennel seeds sparingly – and in pregnancy, normal kitchen amounts in food are generally unremarkable.

Frequently asked questions

Why do oats make the soup so smooth?

Oats contain soluble fibre, mainly beta-glucans, which form a soft, creamy texture with liquid. Many people find this texture pleasant.

What's in carrots, nutritionally?

Carrots mainly provide beta-carotene, the precursor of vitamin A, plus smaller amounts of potassium and various plant compounds.

What role does the potato play in this soup?

The potato brings starch and potassium. When blended, its starch also gives the soup a creamy texture without any added fat.

What do fennel seeds add?

Fennel seeds are traditionally used in mild dishes and contain essential oils such as anethole, which gives them their gentle aniseed flavour.

Is the soup a good choice if you prefer very mild food?

Yes – the ingredients are simple, gently spiced and finely blended, which many people find pleasant. How well it suits you still depends on how sensitive you are, especially to oats or a lot of fibre.

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