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Thyroid Diet Foods: Asparagus, Fennel and Dill Soup

Posted on by Magdalena

Try this delicious thyroid diet food recipe.

What a warm, delicious, hearty soup for the soul. The flavors of this soup come together to provide your senses with a real treat.  Perfect for a chilly spring evening, or any time you crave some nutritious green vegetables.  Asparagus is known to have numerous health benefits, including, but not limited to, anti-inflammatory properties and better blood sugar regulation, and it provides the digestive track with prebiotics, which help to keep the gut healthy. We all know how important that is. That is the reason why this is such a good thyroid diet food.

Prep time: 15 minutes
Cook time: 35-45 minutes
Serves: 6-8

The Ingredients

  • 10 oz sugar snap peas
  • 10 oz fennel bulbs
  • 10 oz asparagus
  • 1 bunch green onions (white and green parts)
  • 4 cups water
  • 1.5 tsp sea salt
  • 3 tbsp brown rice
  • 2 large leeks
  • 2 tbsp olive oil
  • 1/2 cup fresh dill, loosely packed
  • 1/2 cup fresh mint leaves, loosely packed
  • 3 cups light vegetable broth or chicken broth
  • 2-3 tbsp fresh lemon juice, more to taste
  • lemon peel, grated from one lemon
  • freshly ground black pepper to taste
  • garnish: fruity green olive oil

The Making

  1. Wash the vegetables.
  2. String and coarsely chop the snap peas.
  3. Chop the fennel bulbs. This should yield about 2 cups.
  4. Slice the asparagus and green onions.
  5. Put all vegetables into a large pot with the water, 1 tsp salt, and the rice.
  6. Simmer, covered, for about 30 minutes.
  7. In the meantime, chop the green onions to yield about 2 cups.
  8. Saute them in the olive oil over medium heat with a pinch of salt.
  9. Stir them often until them become soft and begin to turn a golden color, about 20 minutes.
  10. Add the cooked onions, dill, mint, and broth to the vegetables.
  11. Let the soup simmer for another few minutes, then remove from heat and let cool a little.
  12. Puree the soup in a blender until smooth. (You may do this in batches, or all at once if you have an immersion blender).
  13. Return it to the pot and add lemon juice, pepper, and sea salt to taste.
  14. Bring the soup back to a simmer just before serving.
  15. Drizzle some fruity olive oil on top of each serving.
  16. Enjoy!


Inspired by Anna Thomas’s book Love Soup.

If you are wanting to find the best recipes for you  as well as:

  • Evaluate why you are gaining weight even though your diet and lifestyle have not changed and you tried so many things
  • Understand why you are feeling fatigued even after a full night’s sleep
  • Learn why you are often constipated, bloated and having indigestion issues

See what I, your thyroid diet coach, can do for you.

3 Responses to Thyroid Diet Foods: Asparagus, Fennel and Dill Soup

Kate says: August 9, 2013 at 9:56 pm

Could I use any other vegetable in place of the fennel? I am so very grateful for your information and recipes and for finding you during my google search. My TSH levels came back a tiny bit higher and so of course more testing such as T3 has been recommended. Thanks to you, I will heal myself as you amazingly did and not mask my thyroid with horrible medications, which I don’t believe in as it is, unless the last resort. You are my inspiration and admire you for how you healed your thyroid. I am committed and can’t wait it makes your recipes and start feeling better. I had given up gluten and will be more committed now that I know there is a correlation. I am ready to stop feeling sluggish in the morning after a nights sleep. Thsnk you so much! I am grateful and know it was no coincidence but a reason to have this help now at this time in my llife. I want to make your homemade granola first and this delicious soup. Yum! Thank you!!


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