Fennel and Rice Soup

Featured in the Honolulu Star-Advertiser on April 3, 2013.



Fennel and Rice Soup

  • 1 tablespoon olive oil
  • 1/2 cups brown rice (can substitute with multi-grain rice)
  • 1 whole Maui onion, chopped
  • 1 whole carrot, peeled and chopped
  • 2 stalks celery, chopped
  • 1 bulb fennel, chopped (can be found at your local grocers)
  • 6 cloves garlic, minced
  • 1/2 teaspoons fennel seeds
  • 1/4 teaspoons dried rosemary
  • 1/2 teaspoons ground turmeric
  • 1/2 teaspoons Herbes De Provence
  • 1 teaspoon sea salt or to taste
  • 8 cups low-sodium chicken broth (may also substitute with vegetable broth)


  1. In a large pot, heat olive oil on medium heat; add rice and sauté for 2 minutes, then add the onion, carrot and celery.
  2. Sauté until the onion is translucent and carrot begins to soften, about 10 to 12 minutes.
  3. While the veggies are cooking, slice the fennel bulb, using the green stalk if desired.
  4. Add the chopped fennel, minced garlic, fennel seeds, rosemary, turmeric, Herbes de Provence, and salt.
  5. Sauté an additional 2 minutes.
  6. Add the chicken/vegetable broth and bring to a full boil.
  7. Cover, reduce heat to medium low and simmer for 40 minutes or until vegetables are soft.

Makes 6 servings.

Approximate Nutrient Analysis per serving):
170 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 550 mg sodium, 25 g carbohydrate, 3 g fiber, 2 g sugar, 9 g protein


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