(Recipe) Warming autumn soup with fennel, Dill and Salmon

The weather is getting chillier outside and that calls for a delicious warming soup! How nice to make this with the seasonal vegetable fennel, its relative dill and delicious salmon chips, which pair well with dill.

(Recipe) warming autumn soup with fennel, dill and salmon

 


Fennel is a delicious fresh fall vegetable packed with healthy nutrients that support and regulate the immune system (1-3). From the same plant family is dill, a herb that is excellent in fish dishes, and is rich in vitamin C, which supports the body’s defenses, and other immune-regulating substances, among others (4,5). In addition, the healthy fats in salmon are beneficial to the immune system (6), heart (7) and brain (8-10).

Is this soup on your menu tonight, too?

The recipe – for 4 people


Ingredients:

  • 2 fennel tubers
  • 1 yellow onion
  • 1 tablespoon coconut oil
  • 100 ml coconut cream
  • 500 ml water
  • 1 vegetable stock cube
  • 100 grams smoked salmon
  • 4 sprigs of fresh dill

Instructions

  1. Cut the stems and remove a small piece from the bottom of the fennel tubers. Halve the tubers lengthwise and cut into thin slices.
  2. Chop the yellow onion. Heat the coconut oil in a soup pan and sauté the onion for 3 minutes. Add the fennel and fry for 5 minutes. Pour in 500 ml water, add the bouillon tablet and bring to a boil. Simmer on low heat for 10 min. until the fennel is soft.
  3. Meanwhile, cut the salmon into strips. Finely chop the dill. Remove the pan from the heat, add the coconut cream and puree with the hand blender until smooth. Season with pepper and salt, if desired. Divide among 4 bowls and garnish with the salmon and dill.

Sources:

Bower A, Marquez S, de Mejia EG. The Health Benefits of Selected Culinary Herbs and Spices Found in the Traditional Mediterranean Diet. Crit Rev Food Sci Nutr. 9 december 2016;56(16):2728–46.

Nevotabel [Internet]. Beschikbaar op: https://nevo-online.rivm.nl/

Calder PC, Carr AC, Gombart AF, Eggersdorfer M. Optimal Nutritional Status for a Well-Functioning Immune System Is an Important Factor to Protect against Viral Infections. Nutrients. 23 april 2020;12(4):1181.

Kunnumakkara AB, Sailo BL, Banik K, Harsha C, Prasad S, Gupta SC, e.a. Chronic diseases, inflammation, and spices: how are they linked? J Transl Med. december 2018;16(1):14.

FoodDataCentral [Internet]. Beschikbaar op: https://fdc.nal.usda.gov/

Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 15 oktober 2017;45(5):1105–15.

Bernasconi AA, Wiest MM, Lavie CJ, Milani RV, Laukkanen JA. Effect of Omega-3 Dosage on Cardiovascular Outcomes: An Updated Meta-Analysis and Meta-Regression of Interventional Trials. Mayo Clin Proc. 2020;

Giacobbe J, Benoiton B, Zunszain P, Pariante CM, Borsini A. The Anti-Inflammatory Role of Omega-3 Polyunsaturated Fatty Acids Metabolites in Pre-Clinical Models of Psychiatric, Neurodegenerative, and Neurological Disorders. Front Psychiatry. 28 februari 2020;11:122.

Su K-P, Huang S-Y, Chiu T-H, Huang K-C, Huang C-L, Chang H-C, e.a. Omega-3 Fatty Acids for Major Depressive Disorder During Pregnancy: Results From a Randomized, Double-Blind, Placebo-Controlled Trial. J Clin Psychiatry. 15 april 2008;69(4):644–51.

Su K-P, Lai H-C, Yang H-T, Su W-P, Peng C-Y, Chang JP-C, e.a. Omega-3 Fatty Acids in the Prevention of Interferon-Alpha-Induced Depression: Results from a Randomized, Controlled Trial. Biol Psychiatry. oktober 2014;76(7):559–66.

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