charlotteats tomato and fennel soup
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Tomato and Fennel Soup

Vegan, Low Protein (PKU), Gluten Free and Dairy Free

Adapted from Bill Granger
Total Protein Count: check the protein content of the vegetables used
4 Serves = 0g Protein per serve

When looking for a soup that can be warming and winter and cooling in summer, then a classic tomato soup is perfect. This tomato soup is the simplest and tastiest soup that I have ever come across. While tomatoes are high in fructose, when paired with a green salad it does not seem to pose a problem with me. It is also great for Charlotte and those with PKU as there is no protein. If you are looking to add protein, then add the traditional tuna sandwich (or salad). It’s so much better than the canned soup from when I was a kid!


2 kg /4.5 lb vine-ripened tomatoes
6 garlic cloves, peeled
1 carrot, diced
1/2 fennel bulb, finely chopped
60 ml / 1/4 cup extra virgin olive oil
2 Tbsp sea salt
freshly ground black pepper
2 tsp cayenne pepper, *optional

Serve with:

a handful of fresh basil leaves, *optional
sprinkle of extra virgin olive oil
crusty bread


Preheat the oven to 200 degrees C / 400 farenheit. Cut a hole in the top of the tomato and remove the stem. Place the tomatoes, garlic, carrot and fennel in a roasting tin. Drizzle olive oil in each of the tomato holes and sprinkle with salt, pepper and cayenne pepper. Cover with foil and bake for 1.5 hours. Uncover and bake for another 30 minutes, or until the vegetables are well cooked.

Transfer the vegetables into a food process or blender and blend until combined into a smooth mixture with some texture.

Serve in soup bowls topped with basil leaves or a drizzle of extra virgin olive oil. Serve with crusty bread.


– The soup will last 3 days in the fridge. Otherwise it can be frozen and enjoyed later.
– This soup can be enjoyed warm or cold.

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