Fennel Carrot Soup

Vegetarian
Gluten Free
Health score
4%
Fennel Carrot Soup
55 min.
8
120kcal

Suggestions

Looking for a delightful and nutritious vegetarian soup that's not only gluten-free but also packed with flavors and textures? Look no further than this Fennel Carrot Soup! This delectable dish, perfect as a soup, antipasti, starter, or snack, is a symphony of tastes and benefits, making it an excellent addition to any meal.

The star of this recipe is the fennel, a versatile vegetable known for its licorice-like flavor, which adds a unique and aromatic twist to the classic carrot soup. Paired with the sweetness of carrots, the earthiness of sweet potatoes, and the crisp freshness of apples, this soup promises a journey of flavors that is both comforting and refreshing.

What sets this Fennel Carrot Soup apart is its commitment to simplicity and health. With only 120 calories per serving, it's a guilt-free indulgence. The inclusion of long grain rice not only adds a pleasant texture but also ensures a hearty meal that satisfies. The use of vegetable broth keeps it vegetarian-friendly, while the blend of spices, including curry powder and lemon juice, elevates it from ordinary to extraordinary.

Preparing this soup is an easy and rewarding process. It starts with sautéing fennel seeds in butter until they're lightly toasted, setting the stage for the sweetness of the carrots, sweet potato, and apple. Simmering these ingredients with rice, broth, and spices until the vegetables are soft creates a base that's pureed to a smooth, velvety finish. A final touch of lemon juice, salt, and pepper adds a bright, balanced flavor that's sure to impress.

Sprinkled with minced fresh parsley, this Fennel Carrot Soup is not just a meal; it's a celebration of health, flavor, and the joy of cooking. Whether you're a seasoned chef or a curious beginner, this recipe is a must-try that promises warmth, nutrition, and delight.

Ingredients

  • tablespoon butter 
  • 0.5 teaspoon fennel seeds 
  • 1.5 pounds carrots sliced
  • medium sweet potatoes and into cubed peeled
  • medium apples cubed peeled
  • 42 ounces vegetable stock canned
  • tablespoons rice long grain uncooked
  • tablespoons rice long grain uncooked
  •  bay leaves 
  • 0.3 teaspoon curry powder 
  • tablespoon juice of lemon 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper white
  • tablespoons parsley fresh minced

Equipment

  • frying pan
  • sauce pan
  • blender

Directions

  1. In a large saucepan, melt butter over medium-high heat.
  2. Add fennel; cook and stir 2-3 minutes or until lightly toasted.
  3. Add carrots, sweet potato and apple; cook and stir 5 minutes longer.
  4. Stir in broth, rice, bay leaf and curry powder; bring to a boil. Reduce heat; simmer, covered, 30 minutes or until vegetables and rice are soft.
  5. Remove from heat; cool slightly. Discard bay leaf. Process in batches in a blender until smooth; return to pan. Stir in lemon juice, salt and pepper. Cook over medium heat 5 minutes or until heated through, stirring occasionally.
  6. Sprinkle with parsley.

Nutrition Facts

Calories120kcal
Protein6.15%
Fat12.82%
Carbs81.03%

Properties

Glycemic Index
48.9
Glycemic Load
10.76
Inflammation Score
-10
Nutrition Score
10.982608703977%

Flavonoids

Cyanidin
0.36mg
Catechin
0.3mg
Epigallocatechin
0.06mg
Epicatechin
1.71mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
2.16mg
Luteolin
0.14mg
Kaempferol
0.25mg
Myricetin
0.19mg
Quercetin
1.1mg

Nutrients percent of daily need

Calories:119.6kcal
5.98%
Fat:1.77g
2.72%
Saturated Fat:0.96g
5.98%
Carbohydrates:25.13g
8.38%
Net Carbohydrates:21.14g
7.69%
Sugar:8.91g
9.9%
Cholesterol:3.76mg
1.25%
Sodium:827.48mg
35.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.91g
3.81%
Vitamin A:18674.99IU
373.5%
Vitamin K:28.83µg
27.45%
Fiber:4g
16%
Manganese:0.3mg
14.98%
Potassium:411.32mg
11.75%
Vitamin C:8.85mg
10.73%
Vitamin B6:0.2mg
10.06%
Vitamin B1:0.09mg
5.95%
Vitamin B3:1.16mg
5.79%
Folate:22.61µg
5.65%
Phosphorus:56.15mg
5.62%
Vitamin B5:0.56mg
5.55%
Magnesium:21.62mg
5.4%
Copper:0.11mg
5.39%
Vitamin E:0.75mg
4.99%
Vitamin B2:0.08mg
4.63%
Calcium:44.04mg
4.4%
Iron:0.63mg
3.53%
Zinc:0.4mg
2.67%
Selenium:1.4µg
2.01%