Delicious disease-fighting spring veggie soup

There's nothing more comforting than a hearty vegetable soup any time of the year – but especially in spring. The mild anise flavour of fennel, the firm texture of new potatoes and a kick of fresh parsley merge temptingly in this healthy soup inspired by a Polish recipe.

Though usually served and eaten only in small amounts, parsley is highly nutritious: it contains fibre for a healthy digestive system, the antioxidant vitamin C for cancer prevention and folate – a B vitamin – for heart health. Serve this recipe with bread and cheese for a delicious light meal.

Preparation: 15 minutes
Cooking: 25 minutes
Serves: 4

• 1 bulb fennel
• 2 large onions
• 2 carrots
• 15 g (1 tbsp.) olive oil
• 1 small sprig rosemary
• 3 cloves garlic, crushed
• 453 g (1 lb.) small new potatoes
• 887 ml (3 3/4 c.) hot vegetable stock
• 60 g (4 tbsp.) chopped fresh parsley

1.  Trim and chop the stalk and feathery leaves of the fennel and set aside. Cut the bulb into slim wedges, remove the core from the base and thinly slice the wedges into bite-sized pieces.
2.  Chop the onions and coarsely dice the carrots. Add the oil, fennel stalk and leaves, rosemary, onions, carrots and garlic to a large pot and cook, stirring occasionally, over high heat for about three minutes.
3. Stir in the diced fennel bulb, cover and reduce heat to low. Cook for another five minutes, or until the vegetables have softened, stirring once.
4. Scrub the potatoes, cut them in half, add to the pot and add the hot stock. Return to a boil and adjust the heat so that the soup simmers steadily.
5. Cover and cook for 10 to 15 minutes, or until the potatoes are tender. Season to taste and stir in the parsley just before serving.

Nutritional information: 202 calories • 5 g fat • 1 g saturated fat • 36 g carbohydrates • 5 g protein • 6 g fibre

• Add four to six diced celery stalks instead of the fennel for a milder anise flavour.
• If new potatoes are not available, use regular potatoes recommended for boiling, such as russets. Peel them and cut into bite-sized chunks.
•  For extra colour, add the tips of 225 g (1/2 lb.) of broccolini to the soup for the final five minutes of cooking. Return the soup to a simmer before covering the pan so the broccolini cooks.

• Use good-quality cubed, powdered or packaged stocks for the best flavour when making soup.
• To make your own vegetable stock, simply simmer together onion, celery, carrot, garlic, parsley, thyme and bay leaves – and/or any other vegetables and fresh herbs you have on hand – in two litres (two quarts) of water for about 30 minutes.