Avocado Fennel Soup with Sweet Mango

Raw Avocado Fennel Soup

I’m ready for summer.  Guess where I’ll be for six weeks… Thailand!
Yes, I’m traveling halfway across the world to immerse myself in another culture, climate and time zone.  I’m going to consume massive amounts of young Thai coconuts, ride elephants, lounge on the beach and walk through torrential downpours only to be dried off by the hot sun moments later.

Thai food has always been my favorite.  When I was a child, my family and I would always eat at a local Thai restaurant humbly called, Thai Restaurant of Norcross.  Despite the uncreative name, that restaurant served the best food my young taste buds had ever experienced.  Each table in the restaurant was nestled in it’s own private booth, separated from the other tables by thin walls made from something akin to bamboo.  Throughout the restaurant photos of traditional life in Thailand hung on the walls.  I’d stare at framed pictures of the floating markets that surround Bangkok, with fresh fruits stacked high on boats, and dream of one day traveling there.

Thai floating market. Photo from Getty Images.

Very soon my dream will become reality; for 6 weeks I’ll travel throughout the gorgeous country.  I’ve already been in contact with raw and vegan meetup groups in Bangkok, Chiang Mai and on Ko Samui.  This trip will have a strong emphasis on food, as I hope to soak up as much inspiration and experience as possible to bring back home to share with my family, friends and the readers of Sweet Potato Soul.


The fruit in Thailand is no joke.  Throughout the year fruits like papaya, watermelon and coconut are in season; and lucky me, when I’m there a host of other tropical fruits I’ve never even heard of will be in season.  There’s the sweet and sour langsat and the custardy sugar apple, I’m willing to try them all; which includes giving the “king fruit” durian yet another chance.

Until I make my way to Thailand I’m stocking up on all the tropical fruit I can get my hands on, especially mango which will be out of season there.
This recipe was inspired by a delicious salad made by the new raw food chef at Peacefood Cafe, Chef Ital Kai.  He’s awesome, such an inspiration to an aspiring vegan and raw foods chef like myself.  He threw together a spinach salad with creamy avocado, mango, tomatoes and citrus vinaigrette with a generous amount of fennel seeds sprinkled in.  Heaven, pure goodness!
I told him I would be sharing his salad on Sweet Potato Soul, but last night decided to turn it into a soup.


This is one of the best soups I’ve made.  It’s creamy and bursting with the flavors of fresh and mostly organic produce.  Fennel seeds shine on their own, but highlight the sweetness of the mango incredibly well.  I pureed only half of the mango, tomato and chard, then added the rest at the end to give the soup more texture.  It’s especially nice to bite into a chunk of sweet mango when enjoying this soup.

 Avocado Fennel Soup with Sweet Mango
(makes 2 servings. Adapted from Chef Ital Kai’s salad at Peacefood Cafe)
3 cups Green Chard, leaves and stalks chopped (feel free to use Swiss or rainbow chard, or spinach)
juice of one large Orange
1 cup purified or spring water
1 ripe Avocado
1 Champagne Mango, diced
1/2 large Tomato (or one small Tomato), diced
1 tbsp Lime juice, freshly squeezed
1 tsp  Fennel seeds
1/2  tsp red chili flakes
1/4 tsp freshly ground black pepper
dash sea salt
Blend chard leaves and stalks with orange juice and 1/2 cup water until completely liquefied.
Open the avocado and scoop the flesh into the blender.  Add 1/2 of the diced mango, followed by the  tomato (save a little bit for the garnish), lime juice, and half a teaspoon of the fennel seeds.  Puree, add the rest of the water to thin it out.
Transfer to a serving bowl, and stir in the remaining fennel seeds, chili flakes, pepper and sea salt to taste. Serve immediately, or chill first.  When serving, top with diced mango and tomato, and if you like it spicy, a little more chili pepper.
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  • http://www.blogger.com/profile/00443646003772169500 Samantha

    YUM! What an awesome summer soup! Cant wait to try! A wee be jelous of your trip to Thailand!!! But looking forward to the stories and recipes when you get back!!

  • http://www.blogger.com/profile/05981874378293667952 melanie

    my goodness! this sounds so yummy – I’ll be remembering this when the weather is too hot to cook (a few months away for us in Seattle). I absolutely love your site – love the videos and your recipes are completely seductive. I haven’t tried any of them yet, be back when I do. You’ve got a beautiful vibe – I look forward to learning more about Thai cooking – one of my favorites also. Happy travels!

  • http://peanutbutterandginger.wordpress.com/ peanutbutterandginger

    Wow. That soup looks great! I am completely jealous of your trip – Thailand is on my bucket list. As are Japan and Italy. I hope you have a fantastic time! I can’t wait to drool over the photos you share of the scenery and the food! =)

  • http://www.veggienumnum.com/ Trudy ~ Veggie num num

    The vibrant colours of this vitamin packed soup are so inviting!! Mmm fennel and mango, I must try this combo!!

  • http://www.blogger.com/profile/05851092568874682813 Maja

    Well, hello there gorgeous soup ! Wow, I am totally totally in love with this idea and recipe !

  • http://www.delicioasa.ro/ Delicioasa

    I’m sure the soup is delicious! I’ll try it out. We were in Thailand in winter and I absolutely loved it. I’m sure you’ll have a wonderful time. I posted some photos from our holiday in Bangkok & Koh Samui. If you want, take a look ( http://www.delicioasa.com/calatorii-restaurante-locuri-de-vis/thailanda/).
    Have a great day

  • http://www.blogger.com/profile/03089286821254085719 The Mistress of Spices

    This sounds and looks amazing! I love avocado soups, and the addition of fennel is intriguing. Can’t wait to make this! And how lucky are you to be going to Thailand for 6 weeks!!! My husband and I went in December for 2 weeks (Bangkok, Phuket and Koh Phi Phi) and absolutely adored every moment. The food is amazing…total paradise for a vegan! Be sure to do a cooking class while there if you get the chance. You can read my account of the class we did plus read my other posts about food in Thailand on my blog 😉

  • Anonymous

    wow – that’s incredible. keep the creativity flowing. :) i’m bookmarking this recipe with my cookmarked.com account!

  • http://www.thesavvysoybean.com/ Samantha @ The Savvy Soybean

    This looks fantastic!! So colorful and nutritious. I’ve been making “avocado pudding” lately. Just a blended avocado, banana and frozen raspberries. It’s amazing how creamy it is! Also, I should definitely get down to Peacefood Cafe sometime… I live 4 blocks away!

  • http://www.oxygenwebtechnologies.com/ CMS Websites

    It looks so delicious. yummy food and lovely posting . interesting details share in the post .

  • http://www.blogger.com/profile/17133232352924060797 Joanne

    Whoa! SO COOL. Thai food is my favorite also! I can’t wait to see what you eat while you’re there!

    This soup looks absolutely delicious. What a great pairing of flavors!

  • http://www.blogger.com/profile/02388104911679468450 VegSpinz

    Thailand- how exciting! Looking forward to your pics and descriptions! Soup looks delish.

  • http://veganonthegogo.wordpress.com/ Teniesha

    Oh. My. God. This looks incredible! Unfortunately, I’m studying abroad in France at the moment–and oh, do I miss my blender! Immediately upon my return, though, I will be making this soup! In fact, all of your recipes look INCREDIBLE! Sorry I didn’t comment earlier.
    I’m going to add your blog to my blogroll, if you don’t mind. :)

  • http://www.blogger.com/profile/04825219918306705704 misseunice

    Jenné my love! I made this wonderful soup last weekend for a dinner party and it was perfect! Great for this warm weather we’re having. I had the leftovers for a post-workout smoothie the next day– just added protein powder and ice! Thanks for being my culinary muse!

  • http://www.blogger.com/profile/13140172049422342259 Jana

    this sounds amazing! I am back from thailand myself now for 5 days and I am kind of down after so many amazing thinsg to eat+happy colours all around me…I will give the soup a try asap…
    btw I wrote a blog about some of exotic fruits I have encountered ont he Klong Toye market in Bangkok, in case u are curious my fruity blog post is here:

    here its the market report from Bangkoks biggest fresh market:

    tons of love+smiles from tulipland Holland!
    +very happy+lucky 2013!