Chilled Beet-and-Fennel Soup

Vegetarian
Gluten Free
Health score
12%
Chilled Beet-and-Fennel Soup
45 min.
6
98kcal

Suggestions


Indulge in the vibrant flavors of our Chilled Beet-and-Fennel Soup, a delightful dish that perfectly balances health and taste. This vegetarian and gluten-free recipe is not only a feast for the eyes with its stunning ruby-red hue, but it also offers a refreshing twist that makes it ideal for warm days or as a sophisticated starter for your next gathering.

Imagine the earthy sweetness of roasted beets combined with the aromatic notes of fresh fennel, creating a symphony of flavors that dance on your palate. The addition of low-fat buttermilk lends a creamy texture without the guilt, making this soup a light yet satisfying option. With just 45 minutes of preparation, you can serve this elegant dish to six people, making it perfect for family dinners or entertaining friends.

Each bowl is not only a treat for your taste buds but also a healthy choice, clocking in at only 98 calories per serving. The soup is rich in nutrients, with a caloric breakdown that highlights its wholesome ingredients: 15% protein, 28% fat, and 56% carbohydrates. Whether enjoyed as a refreshing snack, a starter, or a part of an antipasti spread, this Chilled Beet-and-Fennel Soup is sure to impress and satisfy. Dive into this culinary adventure and elevate your dining experience with this exquisite dish!

Ingredients

  • pound beets 
  • 1.8 cups fennel bulb fresh chopped
  • teaspoons fennel seeds 
  • 1.5 cups buttermilk low-fat
  • tablespoon olive oil 
  • cup onion chopped
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 0.3 cup water 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • ladle
  • sieve
  • blender

Directions

  1. Leave root and 1 inch of stem on beets; scrub with a brush.
  2. Place beets and fennel seeds in a medium saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 35 minutes or until tender.
  3. Drain beets through a fine sieve into a bowl, reserving fennel seeds and 3 cups cooking liquid. Rinse beets under cold water; drain. Peel beets; cut into 1/2-inch cubes, reserving 3/4 cup for garnish.
  4. Combine remaining beets, reserved cooking liquid, and fennel seeds in a bowl; set aside.
  5. Combine 1/4 cup water and oil in a medium nonstick skillet; place over medium-high heat until hot.
  6. Add fennel bulb and onion; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender.
  7. Combine fennel bulb mixture, beet mixture, buttermilk, salt, and pepper in a food processor or blender; process until smooth.
  8. Pour soup into a bowl; cover and chill thoroughly. Ladle 3/4 cup soup into individual bowls, and top with 2 tablespoons reserved beets.

Nutrition Facts

Calories98kcal
Protein15.01%
Fat28.24%
Carbs56.75%

Properties

Glycemic Index
28
Glycemic Load
4.31
Inflammation Score
-5
Nutrition Score
7.8708695950715%

Flavonoids

Eriodictyol
0.27mg
Luteolin
0.29mg
Isorhamnetin
1.34mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
5.57mg

Nutrients percent of daily need

Calories:98.18kcal
4.91%
Fat:3.28g
5.05%
Saturated Fat:0.78g
4.86%
Carbohydrates:14.85g
4.95%
Net Carbohydrates:11.2g
4.07%
Sugar:10.11g
11.24%
Cholesterol:2.4mg
0.8%
Sodium:356.96mg
15.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.93g
7.85%
Folate:97.33µg
24.33%
Manganese:0.39mg
19.37%
Vitamin K:17.79µg
16.95%
Fiber:3.64g
14.57%
Potassium:492.75mg
14.08%
Vitamin C:9.46mg
11.47%
Calcium:109.04mg
10.9%
Phosphorus:107.44mg
10.74%
Magnesium:33.78mg
8.45%
Vitamin B2:0.14mg
8.26%
Vitamin B6:0.12mg
5.92%
Iron:1.02mg
5.68%
Copper:0.1mg
5.02%
Zinc:0.64mg
4.27%
Vitamin B1:0.06mg
4.1%
Vitamin B5:0.38mg
3.75%
Vitamin E:0.55mg
3.66%
Selenium:2.04µg
2.92%
Vitamin B3:0.52mg
2.61%
Vitamin B12:0.13µg
2.2%
Vitamin A:89.04IU
1.78%
Source:My Recipes