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–+ servings
A vibrant, healthy meal setup with two bowls of creamy carrot ginger soup garnished with parsley, surrounded by fresh ingredients including whole carrots, ginger root, and green basil leaves. Croutons are scattered beside the bowls, all presented on a dark wood surface with a beige linen napkin underneath.

Instant Pot Carrot & Fennel Soup

Renata Cauchon-Robles and Danielle Gaffen, MS, RDN, LD
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Total Time 25 minutes
Course Lunch, Side Dish, Soup
Cuisine Mediterranean
Servings 4 Servings
Calories 116 kcal

Equipment

  • 1 Instant Pot or Pressure Cooker
  • 1 Hand Blender, Blender, or Food processor

Ingredients
  

  • 1 Tbsp Extra Virgin Olive Oil
  • 1 medium Yellow Onion diced
  • 3 cloves Garlic minced
  • 1 Tbsp Fresh Ginger minced
  • 3 medium Carrots peeled, chopped
  • 1/2 medium Fennel Bulb chopped
  • 1 medium Apple peeled, chopped
  • 2 cups Chicken Broth low sodium
  • 1/2 tsp Sea Salt

Instructions
 

  • Add all of the ingredients to the instant pot and close the lid.
  • Set to “sealing”, then press manual/pressure cooker and cook for 10 minutes on high pressure. Once it is done, release the pressure manually. Remove the lid carefully and let the soup mixture cool slightly.
  • Using a hand blender, puree the soup until smooth. Add additional broth if needed until the desired consistency is reached.
  • Divide between bowls and enjoy!

Notes

Leftovers
 Refrigerate in an airtight container for up to four days.
Serving Size
 One serving size is equal to approximately one cup.
Additional Toppings
 Top with your choice of cooked protein. Fresh herbs like dill, parsley, or fronds from the fennel.
No Hand Blender
 Use a blender or food processor instead.
Thinner Consistency
 Add more broth as needed based on the desired consistency.
Carrot Softness for Pureeing
 After cooking for the initial 10 minutes, use a fork to test the softness of the carrots. If they aren't soft enough for enough for easy pureeing, you can cook them for an additional 2-5 minutes under high pressure to ensure they blend smoothly.

Nutrition

Serving: 1ServingCalories: 116kcalCarbohydrates: 18gProtein: 4gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 380mgPotassium: 475mgFiber: 4gSugar: 10gVitamin A: 7949IUVitamin C: 9mgCalcium: 51mgIron: 2mg
Keyword Autoimmune Protocol Diet, beef-free, coconut-free, corn-free, dairy-free, egg-free, gluten-free, grain-free, kosher, legume-free, low-glycemic, meal-prep, Mediterranean, nightshade-free, nut-free, one-pan, Paleo, pork-free, pureed, rice-free, seafood-free, soy-free, Specific Carbohydrate Diet, sugar-free, unprocessed