Photographer: Omid

Almond Fennel Soup (raw)

Rich, creamy and refreshing cold soup prepared with almonds, celery, ginger, garlic and fennel. It has a delicate fennel flavor.

Serves about 2 people

Photographer: Omid

For the Soup

Step 1 Soak the almonds in 2 cups of pure water overnight or for 4-5 hours.
Step 2 Blend all the ingredients together until smooth and creamy. Transfer it to a bowl, cover and refrigerate it for 30 minutes to slightly chill and mature.

For the Garnish

Step 1 Thinly slice the spring onion, cover with cold water and refrigerate for about 5 minutes.

Mounting your Work

Step 1Pour the chilled almond-fennel soup into two soup glasses/bowls and garnish with sliced spring onion and edible flowers.

Case Study
Rich, creamy and refreshing cold soup prepared with almonds, celery, ginger, garlic and fennel. It has a delicate fennel flavor.

Blanched almonds have a sweetish nutty taste. Almonds can be easily blanched by soaking them in warm water for a couple of hours and peeling the skin off which comes off easily after soaking.
Celery stalks are crunchy and slightly sweet in taste.

Fennel, garlic, ginger, basil and spring onion are good sources of flavonoids and essential oils, which when consumed regularly have beneficial health effects.

Edible flowers are flowers of various plants that can be eaten. These usually have a neutral to slightly sweet taste.

Health Benefits

1. This is low in calories and carbohydrates but provides good amount of proteins and fats.
2. Excellent source of vitamin E, a natural antioxidant that scavenges the free radicals that oxidize fats, preserve the integrity of cell membranes, and protect our body against free radical damage.
3. Very good source of vitamin B2 and moderate source of other B-group vitamins, which are necessary to maintain normal metabolic activities.
4. Very good source of magnesium. It helps in relieving fatigue, relaxing the muscles, nerves and blood vessels, thus relieving the symptoms of asthma, migraine headaches, tension and soreness in muscles etc.
5. Very good source of copper and manganese. They function as cofactors in various metabolic reactions and enhance the activity of enzymes involved in detoxification process.
6. Good source of dietary fiber. Aside from promoting healthy bowel function, it can also reduce the absorption of cholesterol, and regulate the blood glucose and cholesterol levels.

Nutritional Information
Each serving of this delicious soup provides the following nutrients:

Calories: 20% (411 Cal); Total Fats: 54%; Saturated Fats: 13%; Carbohydrates: 6%; Proteins: 31%; Fiber: 41%; Magnesium: 50%; Phosphorus: 36%; Copper: 36%; Manganese: 85%; Vitamin E: 93%; Vitamin B2: 42%.