A MUST-TRY, This recipe is ideal for a warm evening, on the way back from the beach; perfect to cool down and refresh, while doing good for your liver; delivering key nutrients necessary for optimal detoxification.
What is really impressive with my original recipe is that the GL is extraordinarily low, while it delivers an amazingly high satiety ratio (more filling : more nutritious).
It is also great for optimum health, as shown below.
While the nutritional analysis shows a very high Sodium content, this is only true if you use ready-made vegetable stock or using cubes, which are famously known to be high in sodium. Because, I wanted to include every one in the data, if you use your own homemade stock, the Sodium content will be negligible.
The protein profile is not great; however, this is a detox soup. Great to give your digestive system a break; especially, if you are making of this recipe a meal.
If you want to boost the Vitamin C and antioxidant content of the Soup, you can add a bunch of Parsley to the recipe.
Recipe (for 4)
6-8 Bunch of Rocket Leaves (wild if possible)
2 Fennel bulbs
1 cucumber (peeled)
1litre Vegetable Stock
2 Cloves of Garlic (crushed)
4 Cloves Black Garlic (sliced)
Half White onion (in Brunoise)
1 Handful Spinach Leaves
1 Handful Pine Nuts (toasted)
2 Tbsp Liquid Aminos
¼ Tsp Ground Cumin
1 Tbsp Nigela Seeds (optional)
Melt Onion very gently over low heat and lid on (until translucent). Add crushed Garlic cloves and Cumin and let to cook for another 5 minutes (or until all liquid has evaporated).
Pour hot stock and let to simmer gently for 10 minutes.
Let to cool slightly and pour liquid in blender. Blitz on high speed, adding the chopped peeled cucumber, the Liquid Aminos, adding 1 ice cube to help the soup cool down. Add the rocket leaves and Spinach leaves once the soup is lukewarm, and place in fridge to completely cool down.
Cut Fennel in wedges and place in frying pan with a very little Coconut Oil. Colour each side until golden brown and place in oven to complete cooking (180˚c, 10 minutes). Let to cool.
Toast Pine Nuts using a pan.
Once the soup is chilled, serve into bowls and decorate with some Rocket Leaves, Roasted Fennel, Pine Nuts, and slices of Black Garlic.
The soup is best served cold.
It is all about FOOD™
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Olivier is a Michelin trained chef, a registered Naturopath and Nutritional Therapist, embracing fully his passion for good food and healthy eating.