Potato-Fennel Soup

Vegetarian
Health score
35%
Potato-Fennel Soup
40 min.
4
493kcal

Suggestions

Ingredients

  • large carrots diced
  • slices top italian toasted
  • 0.3 cup parsley and/or dill fresh chopped
  • large bulb fennel diced (stems and fronds reserved)
  • servings kosher salt and pepper freshly ground
  • large leeks 
  • 0.5 cup ricotta cheese low-fat
  • 1.5 cups skim milk 
  • tablespoons butter unsalted
  • pounds yukon gold potatoes peeled cut into 1-inch pieces

Equipment

  • bowl
  • baking sheet
  • ladle
  • pot
  • blender
  • aluminum foil
  • dutch oven

Directions

  1. Cut off the dark green tops of the leeks and put in a large pot along with the fennel stems and fronds; add 8 cups water. Bring to a boil, then reduce the heat to medium, cover and simmer 20 minutes.
  2. Meanwhile, halve the remaining leeks lengthwise, then thinly slice and rinse.
  3. Put the carrots and half each of the sliced leeks and diced fennel on a foil-lined baking sheet. Season with salt and pepper, coat with cooking spray and toss. Roast until golden, about 25 minutes.
  4. Meanwhile, melt the butter in a Dutch oven or pot over medium-high heat.
  5. Add the remaining leeks and fennel and cook, stirring, until soft, about 4 minutes.
  6. Add the potatoes and 2 cups of the prepared broth. Cover and cook until tender, 15 minutes.
  7. Add 4 more cups broth and the milk; bring to a boil. Working in batches, transfer to a blender and puree; season with salt and pepper.
  8. Ladle the soup into bowls; top with the roasted vegetables and chopped herbs.
  9. Spread the ricotta on the toasted bread and season with pepper; serve with the soup.
  10. Photograph by Antonis Achilleos

Nutrition Facts

Calories493kcal
Protein12.08%
Fat28.37%
Carbs59.55%

Properties

Glycemic Index
68.21
Glycemic Load
36
Inflammation Score
-10
Nutrition Score
33.763478175454%

Flavonoids

Eriodictyol
0.63mg
Apigenin
8.08mg
Luteolin
0.1mg
Kaempferol
3.78mg
Myricetin
0.73mg
Quercetin
1.91mg

Nutrients percent of daily need

Calories:492.78kcal
24.64%
Fat:15.94g
24.53%
Saturated Fat:9.17g
57.3%
Carbohydrates:75.31g
25.1%
Net Carbohydrates:64.97g
23.63%
Sugar:20.18g
22.43%
Cholesterol:27.42mg
9.14%
Sodium:441.92mg
19.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.28g
30.57%
Vitamin A:11014.18IU
220.28%
Vitamin K:141.75µg
135%
Vitamin C:67.88mg
82.28%
Potassium:1748.03mg
49.94%
Vitamin B6:0.99mg
49.48%
Manganese:0.87mg
43.48%
Fiber:10.34g
41.36%
Phosphorus:367.08mg
36.71%
Calcium:325.65mg
32.57%
Folate:129.44µg
32.36%
Magnesium:108.37mg
27.09%
Iron:4.55mg
25.29%
Vitamin B1:0.35mg
23.5%
Vitamin B3:4.65mg
23.24%
Copper:0.41mg
20.36%
Vitamin B2:0.34mg
20.26%
Vitamin B5:1.47mg
14.74%
Selenium:8.9µg
12.71%
Zinc:1.9mg
12.67%
Vitamin B12:0.63µg
10.58%
Vitamin E:1.54mg
10.3%
Vitamin D:1.15µg
7.64%