Fennel Leek Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, paleo, vegetarian, vegan)

Low-Amine Leek Fennel Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo) photo

Low-Amine Leek Fennel Soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo)

This creamy (dairy-free) simple low-amine soup makes a nice light lunch or a good starter for a meal. It’s an easy way to get your vegetables in, too.

1 1/2 C onion

1 C frozen peas

1 leek, cut lengthwise and then into ovals (set aside 1/2 C for soup topping)

1 medium bulb fennel (about 2 C), shaved (set aside 1/2 C for soup topping)

1 C Italian parsley leaves, chopped

2 large cloves garlic, chopped

1 Tbsp rosemary

1 1/2 tsp ginger, minced

1 Tbsp rubbed sage

1/2 tsp salt (or more, to taste)

1/2 tsp ascorbic cid

1/2 tsp black pepper

4 1/2 C vegetable stock

3 Tbsp safflower oil, divided (2 Tbsp, 1 Tbsp)

  • Set aside 1/2 C leek, 1/2 C fennel, and 1 Tbsp oil in a small separate pan.
Fennel and Leek in a separate pan for making low-amine fennel leek soup topping (photo)

Fennel and Leek in a separate pan for making low-amine fennel leek soup topping

  • In a large pan or stock pot, saute remaining oil (2 Tbsp), onion, leek, fennel, parsley, garlic, and ginger. Cook until tender.
Low-amine fennel leek soup cooking (photo)

Low-amine fennel leek soup cooking

  • Add peas, rosemary, sage, salt, ascorbic acid, black pepper, and vegetable stock. Cover and simmer on medium low until very tender, about 10 minutes.
  • While soup is simmering, saute the leek and fennel in the separate pan. Caramelize the ingredients, then set aside.
  • Using an immersion blender or in batches in a food processor, puree the main stock pot soup ingredients until very smooth.
Pureeing the leek fennel soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo) photo

Pureeing the leek fennel soup (low-amine, gluten-free, soy-free, dairy-free, nut-free, nightshade-free, tomato-free, low-fat, low-carb, vegetarian, vegan, paleo)

  • Serve in shallow bowls, with a large pinch of the caramelized leek and fennel over the top.
AMINE BREAKDOWN:
Very Low Amine: onion, leek, fennel, parsley, garlic, rosemary, ginger, sage, salt, ascorbic acid, black pepper
Low Amine: peas, vegetable stock, safflower oil

Roasted Fennel & Celery Root (low-amine, gluten-free, soy-free, dairy-free, paleo, vegan, low-fat, low-carb)

Low-amine roasted fennel and celery root (low-amine, gluten-free, soy-free, dairy-free, egg-free, fish-free, paleo, low-fat, low-carb, vegetarian, vegan) photo

Low-amine roasted fennel and celery root.

This easy side dish is a nice, flavorful addition to a meal, but not overpowering (as celery and  licorice can be at times). It is a very easy low-amine recipe that looks like you put a lot of thought into it. I love that. <3
1 large bulb fennel
1 medium celery root (about the same size as the fennel)
3 Tbsp safflower oil
salt
pepper
  • Preheat oven to 400 degrees.
  • Use 1 Tbsp oil to grease a cookie sheet.
  • Cut off stems from fennel, and peel celery root.
  • Cut fennel and celery root in half lengthwise.
  • Cut into wedges like apple slices and toss them in a bowl with 2 Tbsp oil, salt, and pepper until well-coated. Lay out pieces on the cookies sheet.
Low-amine fennel and celery root (low-amine, gluten-free, soy-free, dairy-free, egg-free, fish-free, paleo, low-fat, low-carb, vegetarian, vegan) photo

Low-amine fennel and celery root.

  • Roast at for 10 minutes, then flip.
  • Roast for 6 minutes on the other side.
  • Serve.
AMINE BREAKDOWN:
Very Low Amine: fennel, celery root, salt, black pepper
Low Amine: safflower oil

Shaved Fennel and Celery Root (Celeriac) Salad (low-amine, gluten-free, soy-free, dairy-free, nut-free, vegan, paleo)

Shaved fennel and celeriac salad (gluten-free, soy-free, dairy-free, nut-free, vegan, paleo) photo

Shaved fennel and celeriac salad (gluten-free, soy-free, dairy-free, nut-free, vegan, vegetarian, paleo)

This simple recipe is light and satisfying. It will brighten meals up with its crisp texture. I enjoyed the light citrus flavors with the added fennel frisse.

1 small bulb fennel

1 small celeriac (celery root)

2 Tbsp safflower oil

Juice of 2 limes

1 tsp sugar

1 Tbsp fennel frisse (the leafy top part)

  • Peel celeriac and cut into quarters (perhaps the only vegetable I ever peel!).
  • Using a mandoline on a thin setting (if you have more time to marinate the fennel and celeriac, a bit thicker is okay, but if you don’t… the thinner, the better), slice fennel and celeriac.
Shaved fennel and peeled celeriac (photo)

Shaved fennel and peeled celeriac

  • Put into a bowl or Ziplock bag. Add ascorbic acid, oil, lime, and sugar.
  • If you want a bit more fennel flavor, add more fennel frisse.
  • Mix well, and marinate for at least 30 minutes.
AMINE BREAKDOWN:
Very Low Amine: fennel, celeriac (celery root), limes, fennel frisse
Low Amine: safflower oil, sugar

Pear Fennel Ginger Soup

Pear fennel ginger soup

Low Amine Pear Fennel Ginger Soup

Pear Fennel Ginger Soup is slightly sweet, slightly fruity. I imagine it pairing well with chicken, fish, or lamb very well. The cardamom and sage bring it back down to earth and give it a warming, savory flavor. Don’t be so skeptical – it’s all low amine, and it’s all delicious.

Yield: 6-8 servings

4 ripe pears

2 medium fennel bulbs

3 C water

1/2 C cooked white beans

3 Tbsp ginger, minced +

1 Tbsp ginger, minced (reserved for the end)

3 packed tsp fresh sage +

1/2 tsp minced sage for garnish

2 Tbsp butter (or safflower oil, if vegan or dairy-free)

8 pods cardamom (tie them in cheesecloth or a tea bag so you can easily remove them later)

  • Add all ingredients to a stock pot, then cook for 30 minutes on medium heat.
  • Remove cardamom.
  • Add additional 1 Tbsp minced ginger.
  • Using an immersion blender (if you have one, otherwise a food processor or blender), puree until very smooth.
  • Serve garnished with a small sprinkle of minced sage.
  • Good served either hot or cold.
AMINE BREAKDOWN:
Very Low Amine: pear, fennel, ginger, water, sage, cardamom
Low Amine: butter or safflower oil
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