Pea, Lettuce and Fennel Soup

Vegetarian
Gluten Free
Health score
13%
Pea, Lettuce and Fennel Soup
30 min.
4
185kcal

Suggestions

Ingredients

  • medium head bibb lettuce cut into 1/2-inch-wide strips
  • 0.5 teaspoon pepper black freshly ground
  • cups fennel bulb chopped
  • 0.5 teaspoon fennel seeds 
  • teaspoon kosher salt 
  • 1.5 cups low-salt chicken broth as needed
  • 2.3 cups peas frozen
  • small shallots chopped
  • tablespoons butter unsalted

Equipment

  • bowl
  • sauce pan
  • ladle
  • blender

Directions

  1. Melt the butter in a heavy large saucepan over medium heat.
  2. Add the shallots and fennel. Season with 1/2 teaspoon of the salt and 1/4 the teaspoon pepper. Cover the saucepan and cook until almost tender, stirring occasionally, 6 to 7 minutes.
  3. Add the lettuce and toss until wilted, 1 to 2 minutes.
  4. Mix in the peas, broth, 1 cup water and fennel seeds. Bring the soup to a boil. Cover; reduce the heat to medium-low and simmer until the vegetables are just tender, 5 to 6 minutes.
  5. In a blender, blend the soup, 1 cup at a time, until smooth.
  6. Pour the soup back into the saucepan and keep warm over low heat. Season with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Thin out the soup by adding 1 tablespoon of extra broth at a time, if needed.
  7. Ladle the soup into bowls and serve.

Nutrition Facts

Calories185kcal
Protein15.92%
Fat44.43%
Carbs39.65%

Properties

Glycemic Index
37.83
Glycemic Load
4.51
Inflammation Score
-9
Nutrition Score
18.2378260882%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.47mg
Kaempferol
0.01mg
Quercetin
1.21mg

Nutrients percent of daily need

Calories:184.78kcal
9.24%
Fat:9.61g
14.78%
Saturated Fat:5.67g
35.42%
Carbohydrates:19.29g
6.43%
Net Carbohydrates:12.28g
4.47%
Sugar:7.82g
8.69%
Cholesterol:22.58mg
7.53%
Sodium:639.58mg
27.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.75g
15.49%
Vitamin K:90.48µg
86.17%
Vitamin C:40.41mg
48.98%
Vitamin A:2296.48IU
45.93%
Manganese:0.58mg
28.85%
Fiber:7.01g
28.03%
Folate:99.12µg
24.78%
Potassium:604.15mg
17.26%
Vitamin B3:3.39mg
16.94%
Vitamin B1:0.25mg
16.92%
Phosphorus:161.47mg
16.15%
Iron:2.44mg
13.53%
Vitamin B6:0.25mg
12.29%
Copper:0.24mg
12.15%
Magnesium:44.73mg
11.18%
Vitamin B2:0.18mg
10.64%
Zinc:1.34mg
8.94%
Calcium:71.11mg
7.11%
Vitamin E:0.68mg
4.55%
Selenium:2.29µg
3.27%
Vitamin B5:0.3mg
2.98%
Vitamin B12:0.11µg
1.77%
Vitamin D:0.16µg
1.05%