La soupe aux choux que je mange 2 soirs par semaine pour me sentir plus léger

Ingredients

• 1 tablespoon Olive Oil (extra virgin)
• 1 medium Onion (cut into bite‑size chunks)
• 3 cloves Garlic (peeled and minced)
• 1 large Leek (white and light green parts, rinsed and sliced)
• 0.5 large Fennel Bulb (sliced thinly; use the green fronds for extra flavor if desired)
• 3 stalks Celery Stalks (include leaves, cut into 2‑inch pieces)
• 0.5 bunch Curly Kale (rinsed, stems removed, torn into ribbons)
• 2 inches Fresh Ginger (peeled, cut into 2‑3 chunks; skin can stay on)
• 1 leaf Bay Leaf (whole)
• 1 teaspoon Fennel Seeds
• 1 teaspoon Dried Thyme
• 1 teaspoon Dried Rosemary
• 0.25 cup Fresh Cilantro (Coriander) Leaves (chopped)
• 0.25 cup Fresh Parsley Leaves (chopped)
• 1500 ml Water (enough to cover vegetables)
• to taste Salt
• to taste Black Pepper

Instructions

1. Heat Oil

   Add 1 tablespoon of olive oil to the pot and heat over medium heat until shimmering.

   Time: PT2M

   Temperature: medium heat

2. Sauté Onion

   Add the chopped onion pieces, stirring occasionally, until they begin to soften and turn translucent, about 4 minutes.

   Time: PT4M

   Temperature: medium heat

3. Add Garlic

   Stir in the minced garlic and cook for another 1 minute until fragrant.

   Time: PT1M

   Temperature: medium heat

4. Incorporate Leek

   Add the sliced leek (white and light green parts) and sauté for 2 minutes, allowing it to soften.

   Time: PT2M

   Temperature: medium heat

5. Add Fennel and Celery

   Add the sliced fennel (including fronds if desired) and the celery pieces with leaves. Stir and cook for 3 minutes.

   Time: PT3M

   Temperature: medium heat

6. Add Kale

   Toss in the torn kale ribbons and stir for 1 minute until they begin to wilt slightly.

   Time: PT1M

   Temperature: medium heat

7. Season and Aromatize

   Drop in 1 bay leaf, the fennel seed‑thyme‑rosemary mixture, and the ginger chunks. Stir to combine.

   Time: PT2M

   Temperature: medium heat

8. Sweat the Vegetables

   Continue to cook, stirring occasionally, until the vegetables become lightly translucent, about 5 minutes.

   Time: PT5M

   Temperature: medium heat

9. Add Water and Simmer

   Pour in enough water (approximately 1.5 L) to fully cover the vegetables. Bring to a gentle boil, then immediately reduce to a low simmer.

   Time: PT5M

   Temperature: medium heat

10. Simmer

    Let the soup simmer gently for 20 minutes, uncovered, until all vegetables are tender but still retain a slight bite.

    Time: PT20M

    Temperature: low heat

11. Finish with Fresh Herbs

    Remove the bay leaf, ginger pieces, and any herb stems. Sprinkle the chopped cilantro and parsley over the top, stir briefly.

    Time: PT2M

12. Serve

    Ladle the soup into bowls and enjoy while hot. Optionally garnish with a drizzle of extra‑virgin olive oil.

    Time: PT2M

Nutrition Facts

Calories

150

Protein

5 g

Carbohydrates

20 g

Fat

5 g

Fiber

6 g

Ingredient Substitutions

• Instead of Olive Oil: Canola Oil, Grapeseed Oil
• Instead of Onion: Shallot
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Leek: Green onion
• Instead of Fennel Bulb: Fennel fronds only
• Instead of Celery Stalks: Celeriac
• Instead of Curly Kale: Collard greens
• Instead of Fresh Ginger: Ground ginger (1 tsp)
• Instead of Bay Leaf: Bay leaf powder (1/4 tsp)
• Instead of Fresh Cilantro (Coriander) Leaves: Parsley
• Instead of Fresh Parsley Leaves: Cilantro

Equipment Needed

• Large Pot (Cocotte)
• Chef's Knife
• Cutting Board
• Wooden Spoon
• Measuring Spoon
• Ladle
• Timer (optional)

Critical Steps — Do Not Skip

• Sautéing the onion, garlic and leeks without browning.
• Keeping the fennel and celery slightly crunchy by not over‑cooking them early.
• Maintaining a gentle simmer – avoid a hard boil.
• Removing the aromatics (bay leaf, ginger, herb stems) before serving.

Chef Tips from the Video

• Rinse leeks and celery thoroughly to remove hidden grit.
• Leave the ginger skin on for extra aroma; it will be easy to fish out with the herbs.
• For extra depth, toast the fennel seeds, thyme and rosemary briefly before adding.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze in portion‑size bags for up to 3 months; reheat gently.

Room temperature: Do not keep at room temperature for more than 2 hours.

Make-Ahead Tips

• The soup flavors improve after a few hours in the fridge; reheat gently on low heat.
• Portion and freeze for quick meals; thaw overnight in the refrigerator.

Frequently Asked Questions