Fennel and Spinach Soup with Roasted Pepper Yogurt

Gluten Free
Very Healthy
Health score
60%
Fennel and Spinach Soup with Roasted Pepper Yogurt
45 min.
8
108kcal

Suggestions


Warm up your culinary repertoire with this delightful Fennel and Spinach Soup, a dish that perfectly balances health and flavor. With a health score of 60, this gluten-free soup is not only very healthy but also a feast for the senses. Imagine the aromatic blend of fresh fennel, vibrant spinach, and the subtle sweetness of roasted red peppers, all coming together in a comforting bowl of goodness.

This soup is ideal for any occasion, whether you're serving it as a starter at a dinner party, a light snack, or a nourishing antipasti. Each serving is a mere 108 calories, making it a guilt-free indulgence that you can enjoy without hesitation. The addition of fat-free Greek yogurt topped with roasted pepper adds a creamy texture and a burst of flavor that elevates the dish to new heights.

Ready in just 45 minutes, this recipe is perfect for busy weeknights or leisurely weekends. The combination of fresh ingredients and simple preparation makes it accessible for cooks of all skill levels. So, gather your ingredients, fire up your stove, and get ready to impress your family and friends with a soup that is as nutritious as it is delicious!

Ingredients

  •  bay leaves 
  • 0.3 teaspoon pepper black freshly ground
  • large fennel bulb with stalks
  • tablespoon thyme sprigs fresh chopped
  • 0.5 cup greek yogurt fat-free
  • Dash ground pepper red
  • cups leek chopped ( 2 medium)
  • teaspoon juice of lemon fresh
  • teaspoon lemon zest grated
  • cups beef broth fat-free
  • tablespoons olive oil extra virgin extra-virgin
  •  bell pepper red
  • 0.4 teaspoon salt 
  • cup shallots chopped ( 2 large)
  • ounces pkt spinach fresh
  • cup water 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • ladle
  • blender
  • aluminum foil
  • broiler
  • dutch oven

Directions

  1. Preheat broiler.
  2. Cut bell peppers in half lengthwise; discard seeds and membranes.
  3. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened.
  4. Place in a paper bag; fold to close tightly.
  5. Let stand 10 minutes. Peel and chop; set aside.
  6. Trim tough outer leaves from fennel. Mince feathery fronds to measure 2 tablespoons; set aside.
  7. Remove and discard stalks.
  8. Cut bulbs in half lengthwise; discard core. Chop bulbs to measure about 4 cups.
  9. Heat oil in a large Dutch oven over medium heat.
  10. Add fennel bulb, leek, and next 3 ingredients (through salt); cover and cook 10 minutes, stirring occasionally.
  11. Add broth, water, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 12 minutes. Discard bay leaf. Stir in spinach and black pepper.
  12. Remove from heat; cover and let stand 5 minutes at room temperature.
  13. Pour half of fennel mixture into a blender.
  14. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  15. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.
  16. Pour into a large bowl. Repeat procedure with remaining fennel mixture. Return pureed soup to pan; heat over medium heat 2 minutes or until thoroughly heated.
  17. Combine roasted bell peppers, yogurt, lemon rind, lemon juice, and ground red pepper in a food processor; process until smooth.
  18. Ladle about 3/4 cup soup into each of 8 bowls; top each serving with 2 tablespoons yogurt mixture.
  19. Garnish with fennel fronds.

Nutrition Facts

Calories108kcal
Protein16.61%
Fat30.25%
Carbs53.14%

Properties

Glycemic Index
35
Glycemic Load
3.68
Inflammation Score
-10
Nutrition Score
17.650434732437%

Flavonoids

Eriodictyol
0.66mg
Hesperetin
0.09mg
Naringenin
0.01mg
Apigenin
0.03mg
Luteolin
0.69mg
Kaempferol
1.5mg
Myricetin
0.1mg
Quercetin
0.79mg

Nutrients percent of daily need

Calories:107.69kcal
5.38%
Fat:3.93g
6.04%
Saturated Fat:0.6g
3.72%
Carbohydrates:15.52g
5.17%
Net Carbohydrates:11.24g
4.09%
Sugar:7.24g
8.04%
Cholesterol:0.63mg
0.21%
Sodium:275.98mg
12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.85g
9.7%
Vitamin K:119.57µg
113.88%
Vitamin C:56.1mg
68%
Vitamin A:2759.67IU
55.19%
Manganese:0.49mg
24.57%
Folate:82.75µg
20.69%
Potassium:668.09mg
19.09%
Fiber:4.27g
17.08%
Vitamin B6:0.31mg
15.4%
Vitamin E:1.82mg
12.17%
Iron:1.96mg
10.88%
Magnesium:40.44mg
10.11%
Calcium:88.03mg
8.8%
Phosphorus:87.62mg
8.76%
Vitamin B2:0.12mg
7.25%
Copper:0.13mg
6.39%
Vitamin B3:0.96mg
4.81%
Vitamin B1:0.07mg
4.51%
Vitamin B5:0.4mg
4.04%
Selenium:2.4µg
3.43%
Zinc:0.5mg
3.33%
Vitamin B12:0.09µg
1.46%
Source:My Recipes