Tomato, Sausage, and Fennel Soup
This aromatic and hearty recipe features a hat-trick of fennel: from the tender bits of fresh fennel bulb, to the infusion of ground fennel seed, and finally, the fennel-laced Italian sausage.
This recipe happens to be gluten-free, dairy-free, Paleo, and low-carb, but feel free to make adaptations as it suits your dietary needs (recommendations below).
While you don't have to make your own, I do recommend using my recipe for homemade Sweet Italian Sausage to make this soup extra divine. It's 100% free of funky, artificial ingredients you might find in the factory-made stuff, and 100% delicious.
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Chef's Notes:
This recipe was 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 Molly's wonderful, well-tested recipes every time I make it.
Fennel, with its 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. It's that triple-hit of fennel, from fresh, seeds, and the sausage, that elevates the flavor of this soup.
A note about nightshades: Tomatoes, obviously, are one of the main ingredients in this soup. While tomatoes have plenty of health benefits, they are in the nightshade family and should be avoided by those who are sensitive to nightshades, or those who are on a strict elimination diet like AIP.
If you happen to be in the no-nightshade camp, check out some of my nightshade-free soup recipes like Turkey Albondigas, or Creamy Carrot Coconut Soup.
Adaptations:
- Optional garnishes: Wispy fennel fronds, chopped fresh parsley, basil ribbons, or fresh thyme leaves.
- Hearty version (non-Paleo): Add one 15-oz. can of cannellini beans, rinsed and drained, during the last 5 minutes of cooking.
- Vegan version: Replace chicken stock with vegetable broth. Omit sausage. Add one 15-oz. can of cannellini beans, rinsed and drained, during the last 5 minutes of cooking.
Thyroid-healthy Recipe Highlights:
- Fennel is a very good source of vitamin C and dietary fiber, the latter of which can alleviate constipation. 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, “In patients with hypothyroidism and gastrointestinal pathology, vitamin C improves the abnormalities in serum free T4, T3, and TSH concentrations.”
- 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.
If you're anything like me, when I started down the path of thyroid-healthy eating I had questions-- lots of them. What I didn't have was a step-by-step system, to get me where I wanted to go. I created the Thyroid-healthy Meal Plan Kickstart to take YOUR healing journey farther, FASTER. It includes recipes, resources, and a 4-week roadmap to get you where you want to go! Learn more HERE.
More Thyroid-healthy Soup Recipes:
- Italian Sausage Minestrone
- Turkey Albondigas
- Hoppin' John Soup
- Zucchini Basil Breakfast Soup
- Creamy Carrot Coconut Soup
- Thai Chicken Soup
- Lamb Stew with Mushrooms & Red Wine
Tomato, Sausage, and Fennel Soup
Ingredients
- 1 lb. Sweet Italian Sausage
- 2 teaspoons 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
- 4 stalks celery, diced small
- 1 1/4 teaspoons ground fennel seed
- 2 teaspoons chopped fresh thyme
- 4 cups chicken stock, preferably homemade
- 28 oz can whole peeled tomatoes, preferably San Marzano
- sea salt and freshly ground black 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 by creating steam.
- 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 ("crushed" style recommended). 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 garnishes: Wispy fennel fronds, chopped fresh parsley, basil ribbons, or fresh thyme leaves.
- Vegan version: Omit sausage. Replace chicken stock with vegetable broth. Add one 15-oz. can cannellini beans, rinsed and drained, during last 5 minutes of cooking.
- Hearty version (non-Paleo): Add one 15-oz. can cannellini beans, rinsed and drained, during last 5 minutes of cooking.
Nutrition Facts
Calories
229.57Fat (grams)
10.19Sat. Fat (grams)
3.25Carbs (grams)
17.41Fiber (grams)
2.96Net carbs
14.44Sugar (grams)
7.98Protein (grams)
18.19Sodium (milligrams)
734.77Cholesterol (grams)
27.48
