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Silky Fennel Soup

2 Reviews
100% would make this recipe again

A creamy fennel, potato, and leek soup.

An easy and quick soup, but sophisticated, thanks to the sweet and mild flavour of the fennel.

Preparation : 10 min Cooking : 25 min
190 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1 leeks, thinly sliced crosswise 300 g
2 fennels, coarsely sliced 700 g
1 1/2 potatoes, peeled and cut into large pieces 300 g
2 tbsp canola oil 30 mL
2 3/4 cups chicken broth, low-sodium 700 mL
salt [optional]
ground pepper to taste [optional]
4 tsp creamy soy preparation for cooking [optional] 20 mL

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables. Thinly slice the leeks crosswise. Remove the stalks and the feathery leaves from the fennel, setting some of the leaves aside for a final garnish, then slice the bulbs crosswise into coarse 1 cm thick sections. Peel the potatoes then coarsely cut them into 3 cm chunks.
  2. Heat the oil in a saucepan over medium heat. Add the leeks then sauté with occasional stirring, until they are just softened, about 2-3 min. Add the potatoes and fennel, then cook 2-3 min. Pour in the broth, then season with salt and pepper. Bring to a boil, then reduce the heat and simmer, uncovered, until the vegetables are soft, about 20 min.
  3. Let the soup cool down a few minutes, then purée it in a blender or food processor.
  4. Ladle the soup into bowls, then garnish each bowl with a dollop of soy preparation and the reserved fennel leaves. Serve.

Remarks

This soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 Serving (360g)

Amount

% Daily Value

Calories

190

Fat

7 g

11 %

Saturated 0.7 g
+ Trans 0.1 g

4 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

28 g

9 %

Fibre

6 g

23 %

Sugars

2 g

Protein

6 g

Vitamin A

12 %

Vitamin C

40 %

Calcium

8 %

Iron

15 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Copper, Iron, Omega-3, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Good source of  :
Fibre, Magnesium, Manganese, Niacin, Vitamin B6, Vitamin C
Excellent source of  :
Folacin, Potassium, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 2
Fats 1

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again