Here’s a Lenten soup recipe that is easy to make, colorful and has layers of flavor – from the vegetables, herbs and culinary essential oils. It’s the next best thing to a fresh tomato soup, packed with flavor, nutrients and none of the starch added to many canned tomato soups. This can be served as a meatless main dish entrée garnished with Feta cheese or a mug of it makes a great snack on a cold day!


  • 2 Tbsp olive oil
  • 1 large onion, chopped coarsely
  • 4 large garlic cloves, chopped coarsely
  • 1 large fennel bulb (about 1 pound) – save some fronds for a garnish
  • 2 cups unsalted or homemade chicken broth
  • 2 (16 oz) cans fire-roasted tomato chunks or 2.5# fresh plum tomatoes (cut in half and squeezed to remove seeds)
  • 1 cup milk
  • 3 drops Vitality thyme essential oil and 3 drops Vitality fennel essential oil
  • Salt & Pepper to taste

In a small – medium stockpot, heat the olive oil, then add chopped vegetables and sauté over medium heat for 15 minutes or until the vegetables are soft and golden brown.

Add the tomatoes and broth and continue to cook for another 10-15 minutes or until fennel is tender.

Using a hand held immersion blender, puree the soup but leave some texture to the mixture. Add the milk and heat for another minute or so. Add essential oils and mix thoroughly.

Garnish with some crumbled Feta cheese and chopped fennel fronds.