Creamy Fennel and Greens Soup

Vegetarian
Gluten Free
Health score
15%
Creamy Fennel and Greens Soup
60 min.
6
141kcal

Suggestions


Welcome to a delightful culinary experience with our Creamy Fennel and Greens Soup! This vegetarian and gluten-free dish is not only a feast for your taste buds, but it also brings a wealth of nutrients in each comforting bowl. Whether you're looking for a warming starter to impress guests or a satisfying snack on a cozy day, this soup is here to deliver.

The rich flavors of fennel, combined with an assortment of dark leafy greens, create a symphony of tastes that dance on your palate. The addition of heavy cream brings an irresistible creaminess, while fresh lemon juice brightens the dish, making every spoonful a refreshing delight. The aromatic blend of sautéed onions and fennel adds depth and character, making this soup a standout in any meal.

Ready to serve in just 60 minutes, this recipe offers convenience without sacrificing flavor. Perfect for a cozy night in, a family dinner, or as a chic antipasti option for gatherings, it serves six and is easily made ahead of time—just reheat when you’re ready to enjoy. The nutritional composition, with only 141 calories per serving, ensures that you can indulge guilt-free. Garnish with fresh fennel fronds or dill to elevate its presentation and flavor even further. Dive into a bowl of this luscious soup and make mealtime a celebration of both health and taste!

Ingredients

  • ounces baby spinach 
  • pound bunchs of kale mixed dark chopped
  • servings fennel bulb chopped
  •  fennel bulb trimmed chopped
  • 0.5 cup cup heavy whipping cream 
  • tablespoon juice of lemon fresh
  • tablespoon olive oil 
  • small onion chopped
  • tablespoon butter unsalted
  • cups water 

Equipment

  • pot
  • blender

Directions

  1. Heat oil and butter in a 6-quart heavy pot over medium heat until foam subsides.
  2. Add fennel, onion, 3/4 teaspoon salt, and 1/8 teaspoon pepper and cook, stirring occasionally, until softened and lightly browned, 7 to 8 minutes.
  3. Add leafy greens (but not spinach) and water to pot and simmer, covered, until greens are tender, about 30 minutes. Stir in spinach and cook, uncovered, just until wilted, about 1 minute.
  4. Purée soup in batches in a blender (use caution when blending hot liquids) until smooth, then return to pot. Stir in cream and lemon juice and reheat over low heat. Season with salt.
  5. Soup can be made 2 days ahead and chilled (covered once cool). Reheat or serve cold.

Nutrition Facts

Calories141kcal
Protein8.36%
Fat69.42%
Carbs22.22%

Properties

Glycemic Index
24.83
Glycemic Load
1.04
Inflammation Score
-10
Nutrition Score
19.019999955011%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
0.36mg
Naringenin
0.03mg
Luteolin
0.08mg
Isorhamnetin
0.58mg
Kaempferol
0.68mg
Myricetin
0.04mg
Quercetin
2.84mg

Nutrients percent of daily need

Calories:141.21kcal
7.06%
Fat:11.62g
17.87%
Saturated Fat:6.15g
38.41%
Carbohydrates:8.36g
2.79%
Net Carbohydrates:3.91g
1.42%
Sugar:3.13g
3.48%
Cholesterol:27.43mg
9.14%
Sodium:217.1mg
9.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.15g
6.3%
Vitamin K:375.41µg
357.53%
Vitamin A:6072.33IU
121.45%
Vitamin C:32.08mg
38.89%
Potassium:833.43mg
23.81%
Manganese:0.47mg
23.62%
Magnesium:72.3mg
18.08%
Fiber:4.45g
17.8%
Vitamin E:2.14mg
14.24%
Iron:2.55mg
14.17%
Calcium:141.01mg
14.1%
Vitamin B2:0.24mg
14.03%
Copper:0.23mg
11.42%
Folate:44.05µg
11.01%
Phosphorus:71.27mg
7.13%
Vitamin B6:0.14mg
6.98%
Vitamin B1:0.1mg
6.47%
Vitamin B5:0.36mg
3.59%
Zinc:0.51mg
3.41%
Vitamin B3:0.66mg
3.28%
Selenium:1.73µg
2.48%
Vitamin D:0.35µg
2.35%
Source:Epicurious