Carrot Fennel Soup

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

Suggestions


Indulge in the vibrant flavors of our Carrot Fennel Soup, a delightful dish that perfectly marries the sweetness of carrots with the aromatic essence of fennel. This vegetarian, gluten-free, and dairy-free recipe is not only a feast for the senses but also a wholesome choice for those seeking a nourishing meal. With just 50 minutes of preparation, you can serve this comforting soup to six people, making it an ideal starter for gatherings or a cozy snack on a chilly day.

The unique combination of ingredients creates a rich and creamy texture, while the fennel seeds add a subtle anise flavor that elevates the dish to new heights. Roasting the vegetables enhances their natural sweetness, resulting in a soup that is both satisfying and healthy, with only 185 calories per serving. Whether you're enjoying it as an antipasti or a light meal, this soup is sure to impress your family and friends.

Not only is this Carrot Fennel Soup delicious, but it also offers the convenience of being made a day in advance, allowing the flavors to meld beautifully. Plus, the homemade fennel oil drizzled on top adds a gourmet touch that will leave everyone asking for seconds. Dive into this culinary adventure and savor the warmth and comfort of a bowl of Carrot Fennel Soup!

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