A Nourishing Midwinter Bowl: Mark’s Cabbage & Fennel Soup

Fennel is one of those ancient plants that wandered calmly through human history, quietly improving things as it went. Native to the Mediterranean, it was treasured by the ancient Greeks and Romans not just as food, but as medicine, symbol, and superstition. The Greeks associated fennel with victory and knowledge; Roman soldiers ate it for strength, while Roman cooks used every part of the plant: bulb, stalk, leaf, and seed, to bring brightness to otherwise heavy meals.

In medieval Europe, fennel hung in doorways to ward off evil spirits and was chewed after meals to aid digestion (a habit monks embraced enthusiastically during fasting days). Its mild licorice perfume made it especially welcome in colder months, when fresh flavours were scarce and soups were the backbone of daily life.

When winter is at its peak, my body craves warmth, grounding flavours, and easy-to-digest meals. This Cabbage & Fennel Soup is exactly that kind of comfort: nourishing, gently spiced, and packed with seasonal vegetables that support digestion and immunity

Cabbage provides fibre and gut-friendly compounds, and fennel brings a subtle sweetness that balances the spices beautifully. Ginger, cumin, coriander, and turmeric work together to warm the body from within, making this soup ideal for midwinter days.

Below are two versions of the same recipe: one made with chicken stock for extra richness, and one vegetarian using vegetable stock or water.

Ingredients

(Serves 3–4)

Sliced green cabbage – 2 cup s

Sliced fennel (including stems & fronds) – 1 cup

Bay leaf – 1

Cumin seeds – 2 tsp

Ginger – 1 inch, crushed

Ground coriander – 2 tsp

Turmeric – 1 tsp

Zatar Seasoning

Green chili or jalapeño – 1, chopped (optional)

Oil – 2 tbsp

Salt – to taste

Version 1: Chicken Stock Cabbage & Fennel Soup

You’ll Need

Chicken stock – 2 cups (replace water)

Method

Heat oil in a heavy-bottomed pot over medium heat.

Add cumin seeds and let them crackle.

Stir in ginger and green chili; sauté for 30 seconds until fragrant.

Add , ground coriander, and turmeric.

Add cabbage and fennel. Sauté for 2–3 minutes to lightly soften the vegetables.

I pressure cook my cabbage first because I like it really soft and then add coarsely chopped Fennel because I like it crunchy. Also puree half the cabbage with a handful of cashews to make the soup thicker.

Add bay leaf, celery salt, and chicken stock.

Bring to a boil stirring constantly, then reduce heat and simmer uncovered for 20–25 minutes, until the soup thickens naturally.

Adjust salt and consistency (add a little hot water if needed). Remove bay leaf before serving.

Serving tip: Finish with cracked black pepper Zatar and a drizzle of olive oil.

Garnish with fresh fennel fronds.

Pairs beautifully with crusty home made bread.

Version 2: Vegetarian Cabbage, Lentil & Fennel Soup

You’ll Need

Water or vegetable stock – 2 cups

Method

Follow the same steps as above, replacing chicken stock with water or vegetable stock.

Za’atar’s history stretches back to ancient civilizations, where it was prized for both culinary and medicinal uses. Botanical remains of related plants have been discovered in the tomb of King Tutankhamun (14th century BCE), and some scholars believe the ezov mentioned in the Hebrew Bible and was used in ritual cleansing ceremonies, refers to za’atar or a closely related plant. In ancient Greece, physicians such as Hippocrates and Dioscorides prescribed za’atar for respiratory and digestive ailments, while medieval Arabic and Jewish medical texts, including those by Maimonides, further documented its healing properties. Across the ancient Middle East, za’atar was believed to enhance mental clarity and memory, leading to the tradition of children eating it before exams; it was also used in early perfumes and symbolized courage. Over time, za’atar evolved into the spice blend we know today, typically made from dried herbs such as thyme, oregano, or marjoram, combined with sumac, toasted sesame seeds, and salt.

https://en.wikipedia.org/wiki/Za%27atar

MARKOCONNELLSTUDIO Roasted Carrot Coconut Soup with Saffron & Spices

MARKOCONNELLSTUDIO Roasted Carrot Coconut Soup with Saffron & Spices

During the holiday season, when my calendar fills with late nights and tables overflowing with rich, lavish meals shared with amazing people, this soup becomes my reset. It’s the bowl I reach for when I want something grounding and nourishing without giving up comfort. Roasting the carrots draws out their natural sweetness, while coconut milk wraps everything in a soft, soothing richness. What really makes it feel like a tonic, though, are the aromatics: garlic and ginger warmth, golden turmeric from the curry, and the sensory luxury of saffron blooming in warm water. As the pot simmers, the kitchen fills with scents that feel restorative, almost medicinal, reminding me to slow down, breathe, and come back into balance…until the next feast!

Serves: 4–6
Time: (approx.) 45 minutes

Ingredients

2 lb (900 g) carrots, peeled and chopped into chunks

1 tbsp olive oil

2 tbsp coconut oil

1 large onion, finely chopped

4 cloves of garlic (smashed & diced fine)

2 tbsp ginger (minced)

2 bay leaves

1 tsp curry powder

1 tsp garam masala

½ tsp nigella seeds

Pinch of saffron threads

2 tbsp warm water (for blooming saffron)

4 cups (1 box) chicken stock

1 can/box (about 13–14 oz / 400 ml) coconut milk

Celery Salt, to taste

Freshly ground black pepper, to taste

Instructions

Bloom the saffron
Place the saffron threads in a small bowl with the warm water and set aside while you prep everything else.

Roast the carrots
Preheat oven to 400°F (200°C).
Toss the carrot chunks with 1 tablespoon of olive oil and a pinch of salt.
Spread on a baking sheet and roast for 25–30 minutes, turning once, until tender and lightly caramelized.

While you are roasting the carrots, sauté the onions, garlic, & ginger & spices.
In a large pot (I use my pressure cooker), heat coconut oil over medium heat.
Add the chopped onion and sauté for 6–8 minutes until soft and translucent.
Stir in curry powder, garam masala, nigella seeds, and bay leaves. Cook for 1–2 minutes until fragrant.

Blend the carrots
Transfer the roasted carrots to a blender.
Add a ladle or two of chicken stock to help blending, then purée until smooth.

Build the soup
Pour the carrot purée into the pot with the onions and spices.
Add the remaining chicken stock, coconut milk, and the bloomed saffron with its soaking water. Stir well.

Simmer
Bring to a gentle simmer and cook uncovered for 10–15 minutes, letting the flavours meld.
Remove bay leaves.

Season & finish
Taste and season with celery salt and black pepper.
If needed, blend again (immersion blender works well) for extra smoothness.

To Serve

Ladle into bowls and, if you like, finish with:

A drizzle of coconut milk

A pinch of garam masala or nigella on top

Ad libs:

For Heat (Chili)

Choose one (or combine gently):

Fresh chili: Finely chop ½–1 red chili and sauté it with the onions for a clean, bright heat.

Dried chili flakes: Add ¼–½ tsp with the spices for a quick kick.

Chili oil: Drizzle a few drops on each bowl just before serving for aroma and controlled heat.

Cayenne powder: A pinch stirred in during simmering if you want subtle, even warmth.

Tip: Start small — coconut milk softens heat, so you can always add more at the end.

For Brightness (Lime)

Lime lifts the sweetness of the roasted carrots and richness of coconut:

Lime juice: Stir in 1–2 tsp fresh lime juice per serving right before serving so it stays vibrant.

Lime zest: Add a little pinch to the pot at the end for fragrance without extra acidity.

Lime wedges: Serve on the side so everyone can adjust to taste.

Tip: Add lime off the heat as too much simmering dulls its flavour.

ENJOY!!!