Carrot Fennel Soup

Vegetarian
Gluten Free
Dairy Free
Health score
50%
Carrot Fennel Soup
50 min.
6
185kcal

Suggestions


Welcome to a delightful culinary experience with our Carrot Fennel Soup, a perfect blend of flavors that will warm your heart and nourish your body. This vegetarian, gluten-free, and dairy-free recipe is not only healthy but also incredibly satisfying, making it an ideal choice for a starter, snack, or even a light meal. With just 50 minutes of preparation, you can serve this vibrant soup to six people, making it perfect for family gatherings or cozy dinners with friends.

The star ingredients, fresh carrots and aromatic fennel, come together to create a symphony of taste that is both sweet and savory. The roasting process enhances their natural flavors, while the addition of garlic and fennel seeds adds depth and complexity. Each spoonful is a celebration of wholesome ingredients, providing a comforting yet sophisticated dish that is sure to impress.

Not only is this soup a feast for the palate, but it also boasts a caloric breakdown that aligns with a balanced diet, with 185 kcal per serving. The rich, velvety texture, achieved through blending, makes it a delightful treat for any occasion. Whether you're looking for a nourishing meal or a unique appetizer, this Carrot Fennel Soup is sure to become a favorite in your kitchen. So, gather your ingredients and let’s embark on this flavorful journey together!

Ingredients

  • pound carrots quartered
  • medium fennel bulbs with fronds
  • teaspoon fennel seeds 
  •  garlic clove 
  • 2.5 cups chicken broth reduced-sodium
  • tablespoons olive oil extra-virgin divided
  • medium onion quartered
  • 0.5 teaspoon sugar 
  • 2.5 cups water 

Equipment

  • frying pan
  • sauce pan
  • oven
  • blender

Directions

  1. Preheat oven to 450°F with rack in lowest position.
  2. Chop enough fennel fronds to measure 1 tablespoon and reserve. Discard stalks and remaining fronds. Slice bulbs 1/4 inch thick and toss with carrots, onion, garlic, 3 tablespoons oil, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
  3. Spread in a 4-sided sheet pan and roast, stirring occasionally, until browned and tender, 25 to 30 minutes.
  4. Blend half of vegetables in a blender with broth until very smooth.
  5. Transfer to a medium saucepan. Repeat with remaining vegetables and water. Thin to desired consistency with extra water and simmer 2 minutes. Season with salt and pepper.
  6. Meanwhile, finely grind fennel seeds in grinder and stir into remaining 2 tablespoons oil. 3
  7. Serve soup drizzled with fennel oil and sprinkled with reserved fronds.
  8. •Soup can be made 1 day ahead and chilled.•Fennel oil can be made 2 days ahead and kept at room temperature.

Nutrition Facts

Calories185kcal
Protein8.02%
Fat58.25%
Carbs33.73%

Properties

Glycemic Index
36.49
Glycemic Load
4.53
Inflammation Score
-10
Nutrition Score
15.08173903175%

Flavonoids

Eriodictyol
0.84mg
Apigenin
0.01mg
Luteolin
0.1mg
Isorhamnetin
0.92mg
Kaempferol
0.3mg
Myricetin
0.04mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:184.55kcal
9.23%
Fat:12.67g
19.49%
Saturated Fat:1.89g
11.81%
Carbohydrates:16.5g
5.5%
Net Carbohydrates:11.51g
4.19%
Sugar:7.89g
8.77%
Cholesterol:0mg
0%
Sodium:128.5mg
5.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.92g
7.85%
Vitamin A:12734.9IU
254.7%
Vitamin K:66.07µg
62.92%
Fiber:4.99g
19.96%
Potassium:683.94mg
19.54%
Vitamin C:15.4mg
18.67%
Vitamin E:2.64mg
17.57%
Manganese:0.31mg
15.54%
Vitamin B3:2.63mg
13.17%
Phosphorus:102.66mg
10.27%
Folate:38.92µg
9.73%
Vitamin B6:0.18mg
9.03%
Copper:0.16mg
8.18%
Calcium:79.29mg
7.93%
Magnesium:27.54mg
6.89%
Iron:1.18mg
6.54%
Vitamin B2:0.1mg
6.18%
Vitamin B1:0.07mg
4.57%
Vitamin B5:0.41mg
4.13%
Zinc:0.5mg
3.3%
Vitamin B12:0.1µg
1.64%
Selenium:0.79µg
1.12%
Source:Epicurious