Silky Fennel Soup

Silky Fennel Soup

A creamy fennel, potato, and leek soup.

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

4 servings
Preparation 10 min
Cooking 25 min

180 calories per serving 


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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
4 tsp sour cream [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 sour cream 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

Nutrition Facts

per 1 serving (360g)

Amount

% DV*

* DV = Daily Value

Calories

180

Fat

7 g

10 %

Saturated 1 g
+ Trans 0.1 g

6 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

28 g

9 %

Fibre

6 g

23 %

Sugars

2 g

Protein

6 g

Vitamin A

15 %

Vitamin C

40 %

Calcium

8 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Halal | Heart-healthy | High Fibre | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3

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