This Tomato, Sausage and Fennel Soup is gluten, dairy, grain, egg, and soy free. It’s also Paleo- compliant, Low Carb, and includes options for a vegan alternative (see recipe notes).
I’m squeaking this recipe under springtime’s closing door, as we make way for hot sunshine and the end of soup season. This soup is especially lovely this time of year. It feels so right on those brisk spring days which remind us that the snow is still dusting the peaks here in the Rockies. Just yesterday it was dusting our garden!
Hashimoto’s has turned me quite sensitive to the cold, which has made me especially fond of soup. Maybe you can relate. And if you’re looking for a fantastic excuse to utilize that gut-healing homemade stock (aka bone broth) you have stashed in the freezer, here it is. The fashion these days is to sip bone broth unadorned, which I love, but somehow it seems like a wasted opportunity. I mean, why not use it to create an actual meal (like a bowl of hearty soup)? Besides, any chef knows that the foundation of great soup is homemade stock.
This aromatic and hearty recipe is an oldie-but-goodie, originally inspired by, “Tomato Soup with Two Fennels,” from Molly Wizenberg’s foodoir, “A Homemade Life.” After so many incarnations and additions, I think I can safely claim this version as my own. Still, I think of Orangette’s wonderful, lovingly-created recipes every time I make it.
Fennel, with it’s crisp licorice perfume, is like a flavor cousin to basil (another tomato lover). It’s also a key ingredient in my Sweet Italian Sausage, which is featured in this tasty pot. In essence, there is a hat trick of fennel in this recipe; from the tender bits of fresh fennel bulb, to the infusion of ground fennel seed, and finally, the fennel-laced Italian sausage– which balances this bright soup with richness.
The Breakdown
- Fennel is a very good source of vitamin C and dietary fiber, the latter of which can aid in the constipation associated with hypothyroidism. It is used medicinally as a digestive aid for issues such as heartburn, gas, and bloating.
- Tomatoes are a good source of key thyroid nutrients like vitamin A, Iron, and fiber. They are a very good source of vitamin C. A study recently shared in the Journal of Clinical Endocrinology and Metabolism, stated that, “In patients with hypothyroidism and gastrointestinal pathology, vitamin C improves the abnormalities in serum free T4, T3, and TSH concentrations.” Read the article HERE.
- A 3-ounce serving of pork contains 103% DV for tyrosine, 63% DV for selenium, and 17% DV for Zinc–3 key nutrients for thyroid health.
- Bone broth is one of the most highly-recommended foods for anyone suffering from an autoimmune disease like Hashimoto’s. The collagen and glycine can help repair cell damage in the intestinal tract.
- 1 cup of carrots provides 428% DV of Vitamin A, which may be a key factor in preventing hypothyroidism.
Here’s hoping you get a chance to make this before soup season ends, and as always…
Wishing You the Best of Health!
Here’s the link to my recipe for homemade Sweet Italian Sausage.
Tomato, Sausage, and Fennel Soup
The sweet licorice perfume of fennel makes a lovely marriage with the tomatoes and sweet Italian sausage in this soup. See notes below for variations on the recipe, including a vegan alternative.
- Prep Time: 30m
- Cook Time: 30m
- Total Time: 1h
- Serves: 6
- Category: Soups
Ingredients
- 1 lb sweet Italian sausage (see my recipe)
- 2 tbsp. extra virgin olive oil
- 1 small onion (or large shallot), diced small
- 1 medium fennel bulb, diced small
- 4 cloves garlic, minced
- 1 large or 2 medium carrots, peeled and diced small
- 3 -4 stalks celery, diced small
- 1 1/4 tsp. ground fennel seed
- 2 tsp. chopped fresh thyme
- 4 c chicken stock, preferably homemade
- One 28-oz. can whole peeled tomatoes, preferably San Marzano
- Sea salt and freshly ground pepper, to taste
Instructions
- Place Italian sausage in a large (5-quart) soup pot over medium-high heat. Cook until browned and most liquid has evaporated. Remove from pot, drain and discard drippings, and set aside.
- Add olive oil to pot over medium heat. Add fennel, garlic, onion, carrots, and celery, and cook 10 - 15 minutes or until carrots are tender. Feel free to add a splash of chicken stock to speed the process along with steam and/or prevent browning.
- Add ground fennel and fresh thyme and stir to combine. Pour in chicken stock and bring to a simmer.
- Meanwhile, place tomatoes in a blender and process to your desired consistency (I do a "crushed" style). Add to soup pot along with cooked sausage. Season with salt and pepper and simmer, covered, for 30 minutes or until flavors have melded. Taste and adjust seasoning as desired.
Notes
- Optional Garnish Ideas: Wispy fennel fronds, chopped fresh parsley, basil ribbons, or thyme leaves.
- Vegan Version: Omit sausage. Replace chicken stock with vegetable broth. Add 1 - 15 oz. can cannelini beans, rinsed and drained, during last 5 minutes of cooking.
- Hearty Winter Version (non-Paleo): Add 1 - 15 oz. can cannelini beans, rinsed and drained during last 5 minutes of cooking.
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