Creamed Fennel and Cauliflower Soup (Paleo & Vegan)

Last week I went to my dads house carrying a basket full of apples, and some how left his house with a lot more. The apple tree in the backyard is officially up for harvesting (so expect a lot of apple recipes coming your way soon), and I have plenty of apple love to share. (Apples are my favorite. The fact that I'm giving them away must mean that there are a lot of apple in the backyard). The garden at my Dad's house was flourishing, and with a lot more than apples--Kale, chard, basil, cucumbers, fennel. He loaded me up. There was so much kale growing in the garden bed that he said, "You have to take a bunch of kale home for every other vegetable you pick". 

Fair enough. (Actually, fair is the wrong word. I think I won that bargain...)

One of the vegetables I picked was a fennel bulb the size of my abdomen. (Seriously. This thing  was large enough to be shaped into a fennel body suit). Even after pulling off all of the fronds, the bulb was probably twice as big as my face. Intimidating? Yes. But I know better than to fear an oversized vegetable.

Into the Instant Pot it went! Along with some bone broth, onion, garlic, and cauliflower. I made this soup the day after having my wisdom teeth removed, and pureeing it was the only answer. It took out the chew factor, but it also converted the soup into a lusciously creamy treat that was perfect for snuggling up on the couch with. 

Enjoy this while fennel is in season! It's super easy. Now... does any one have a good recipe for Fennel Fronds? I tried making a pesto--not impressed. 

This post has been featured over at Phoenix Helix's AIP round table. Check out all the other great recipes! It's also a part of Real Food Wednesdays. Visit Kelly the Kitchen Kop to see 'em all. 

Creamed Fennel and Cauliflower Soup

Paleo, Gluten-Free, Grain-Free    |       |    Print This Recipe

This soup get it’s creamy texture from cauliflower.

Serves: 4   |    Total Time:


    For the salad:
  • 1 tablespoon coconut oil
  • 1 white onion
  • 3 cloves garlic
  • 1 extra large or 2 medium sized fennel bulbs, stalks and fronds removed
  • 1 pound cauliflower florets
  • 1 cup coconut milk
  • 3 cups broth (bone broth or vegetable broth)
  • 2 teaspoons salt
  • Optional: Truffle oil, for serving
  • Optional: Black pepper for serving (NOTE: this recipe is AIP-friendly if you skip the pepper).


  1. Slice the onions, mince the garlic, and chop the fennel. If your cauliflower is not already chopped into florets, do that now. In the bottom of your pressure cooker, heat up the coconut oil. Sauté the onions until translucent. Add the garlic, fennel, and cauliflower. Sauté for 5-10 minutes, until the edges of the vegetables begin to turn golden.
  2. Pour the broth and coconut milk into the pot. Add salt. Cook on the soup setting for at least 5 minutes.
  3. Once the pressure cooker is done cooking, release the pressure and remove the lid. Use a standing blender or an immersion blender to puree the soup to a smooth, creamy consistency.
  4. Scoop into serving bowls and drizzle with truffle oil. Top with freshly cracker pepper, and garnish with a left over fennel frond. Serve hot.

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