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Silky Fennel Soup

7 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
180 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

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
4 tsp canola oil 20 mL
4 tsp butter, unsalted 18 g
2 3/4 cups vegetable broth, low-sodium 700 mL
salt [optional]
ground pepper to taste [optional]
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 and butter 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

per 1 Serving (360g)

Amount

% Daily Value

Calories

180

Fat

7 g

11 %

Saturated 2.4 g
+ Trans 0.2 g

13 %

Cholesterol

10 mg

Sodium

120 mg

5 %

Carbohydrate

27 g

9 %

Fibre

6 g

24 %

Sugars

2 g

Protein

3 g

Vitamin A

15 %

Vitamin C

40 %

Calcium

9 %

Iron

14 %

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 :
Low  :
Sodium
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin E, Zinc
Good source of  :
Magnesium, Vitamin A, Vitamin B6, Vitamin C
Excellent source of  :
Fibre, Folacin, Manganese, Potassium, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 2
Fats 1 ½

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Members' Reviews

7 Reviews (7 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | Vegetarian | Kosher | Halal | High Fibre | Low Sodium