Gut-Healing Roasted Fennel & Lentil Sprout Soup for MCAS

Name: Gut-Healing Roasted Fennel & Lentil Sprout Soup for MCAS
Prep time: 50 min
Total time: 50 min
Yield: 4 servings
Cuisine: Functional Medicine
Ingredients: 2 large fennel bulbs, quartered and cored; 2 medium leeks, white and light green parts only, sliced; 1 medium yellow onion, diced; 3 cloves fresh garlic, minced; 1 cup fresh lentil sprouts; 6 cups homemade chicken bone broth (or vegetable broth); 2 tablespoons extra virgin olive oil; 1 teaspoon fresh turmeric, grated; 1/4 teaspoon black pepper; 1/2 teaspoon sea salt; 2 tablespoons fresh parsley, chopped; 1 tablespoon fresh oregano, chopped; 1 tablespoon fresh thyme leaves

This nourishing soup combines roasted fennel's gut-soothing properties with DAO-boosting lentil sprouts and quercetin-rich onions. The gentle prebiotic fibres from fennel and leeks support beneficial gut bacteria while promoting mucosa healing. Fresh herbs provide additional mast cell stabilization through rosmarinic acid and natural anti-inflammatory compounds.

☀️ Lunch⏱ 15 min🔥 35 min👤 Serves 4✓ Very Safe

Gut HealingDAO BoostingMast Cell StabilizingAnti-InflammatoryLow Histamine

Ingredients

◆2 large fennel bulbs, quartered and cored

◆2 medium leeks, white and light green parts only, sliced

◆1 medium yellow onion, diced

◆3 cloves fresh garlic, minced

◆1 cup fresh lentil sprouts

◆6 cups homemade chicken bone broth (or vegetable broth)

◆2 tablespoons extra virgin olive oil

◆1 teaspoon fresh turmeric, grated

◆1/4 teaspoon black pepper

◆1/2 teaspoon sea salt

◆2 tablespoons fresh parsley, chopped

◆1 tablespoon fresh oregano, chopped

◆1 tablespoon fresh thyme leaves

Method

1Preheat oven to 400°F (200°C). Toss quartered fennel with 1 tablespoon olive oil and pinch of salt. Roast for 25-30 minutes until caramelized and tender.

2Heat remaining olive oil in a large pot over medium heat. Add onion and leeks, cook for 5 minutes until softened.

3Add minced garlic, turmeric, and black pepper. Cook for 1 minute until fragrant.

4Add roasted fennel to the pot along with bone broth. Bring to a gentle simmer and cook for 10 minutes.

5Add lentil sprouts and simmer for 3-4 minutes until just tender but still crisp.

6Remove from heat and stir in fresh herbs. Season with salt to taste.

7Serve immediately while fresh and warm. Do not store leftovers.

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Clinical Note

Better Kitchen is a functional nutrition companion, not a replacement for medical care. MCAS and HAT are highly individual — always introduce new foods slowly and track reactions with your allergist or immunologist.