Roast Tomato Soup with Mussels & Fennel

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Roast Tomato Soup with Mussels & Fennel
120 min.
6
206kcal

Suggestions


Indulge your taste buds with our exquisite Roast Tomato Soup with Mussels & Fennel, a culinary delight that is as hearty as it is nutritious. This dish is meticulously crafted to offer a perfect blend of flavors, showcasing the rich, sweet notes of roasted roma tomatoes combined with the delicate brininess of fresh mussels. The addition of fennel introduces a subtle anise flavor that elevates the soup to new heights, making it a comforting yet sophisticated choice for any lunch or dinner.

Not only is this soup a feast for the senses, but it’s also remarkably healthy, boasting a perfect health score of 100. It’s gluten-free and dairy-free, catering to various dietary preferences without compromising on taste. Each bowl serves up only 206 calories, making it an excellent option for those mindful of their dietary choices. The robust flavors, combined with the addition of freshly chopped parsley and a hint of garlic, create a fragrant broth that warms the soul.

Whether you’re hosting a dinner party or simply looking to enjoy a cozy meal at home, this Roast Tomato Soup with Mussels & Fennel is sure to impress. Serve it alongside some crusty bread, ideal for dipping, and savor the delightful marriage of flavors. Try your hand at this vibrant dish and invite the essence of the Mediterranean into your kitchen!

Ingredients

  • pound into big chunks chopped
  • tablespoon flat leaf parsley leaves chopped
  • clove garlic peeled chopped
  • pinch kosher salt and pepper black
  • pound mussels scrubbed
  • 0.8 cup olive oil 
  • cup water 

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven
  • pot
  • sieve
  • wooden spoon
  • mortar and pestle
  • dutch oven

Directions

  1. Heat the oven to 350 degrees F.
  2. Put the tomato pieces with all of their juices, the chopped onion, 2 chopped garlic cloves, and the fennel stems and most of the fronds (save the bulb for the soup and a few feathery fronds for garnish) onto a parchment line rimmed baking sheet.
  3. Drizzle with ½ cup olive oil and season well with salt and pepper. Toss to get all the vegetables coated in oil. Roast the vegetables about 1 hour and 15 minutes until slightly charred, rotating the sheet halfway through cooking.
  4. Remove from oven and let cool somewhat.Scrape the vegetables and any accumulated juices into the bowl of a food processor. Pulse 10 or 12 times, scraping down the sides once or twice, until a very rough puree is formed. Push the mixture through a fine meshed sieve or tami using a wooden spoon into a clean bowl. Work in batches, discarding the solids as you work. You should get about 2 ½ to 3 cups of silky smooth sauce, thick enough to coat a wooden spoon.Quarter the fennel bulb lengthwise then remove the core from each section. Slice the fennel crosswise into thin slivers. Set aside.Using a mortar and pestle grind the remaining chopped garlic cloves, parsley, red chili with its seeds, and a large pinch of salt into a very rough paste.
  5. Heat the remaining ¼ cup olive oil in the bottom of a large soup pot or Dutch oven.
  6. Add the paste and fry until fragrant about 3 minutes.
  7. Add the water to the pot along with the fennel slices and bring to a boil. Lower heat and cook until fennel softens somewhat, about 8 minutes.
  8. Add the clean mussels to the pot and cover it with a lid. Cook until the shells open, about 4 minutes.
  9. Remove from heat and let the mussels cool in the liquid until they can be handled easily. Once cool enough, discard any mussels that did not open and remove the rest from their shells. Discard the shells. Divide the mussels between 6 shallow soup bowls.
  10. Add the tomato sauce to the broth in the soup pot, adjust seasoning. Bring to a boil, then pour some of the hot broth over the mussels in each bowl.
  11. Garnish with reserved chopped fennel fronds.
  12. Serve hot with crusty bread.

Nutrition Facts

Calories206kcal
Protein31.44%
Fat36.69%
Carbs31.87%

Properties

Glycemic Index
25
Glycemic Load
5.44
Inflammation Score
-9
Nutrition Score
33.127826213837%

Flavonoids

Naringenin
2.06mg
Apigenin
5.77mg
Luteolin
0.06mg
Kaempferol
0.32mg
Myricetin
0.82mg
Quercetin
1.8mg

Nutrients percent of daily need

Calories:205.58kcal
10.28%
Fat:8.63g
13.27%
Saturated Fat:1.33g
8.29%
Carbohydrates:16.86g
5.62%
Net Carbohydrates:13.1g
4.76%
Sugar:8g
8.88%
Cholesterol:32.39mg
10.8%
Sodium:366.16mg
15.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.63g
33.26%
Vitamin B12:13.88µg
231.33%
Manganese:4.32mg
215.75%
Selenium:52.11µg
74.44%
Vitamin K:71.02µg
67.64%
Vitamin C:54.85mg
66.49%
Vitamin A:2928.84IU
58.58%
Potassium:1109.66mg
31.7%
Iron:5.61mg
31.19%
Phosphorus:305.04mg
30.5%
Folate:98.05µg
24.51%
Vitamin E:3.07mg
20.46%
Vitamin B1:0.3mg
20.22%
Magnesium:76.79mg
19.2%
Vitamin B3:3.7mg
18.48%
Vitamin B2:0.31mg
17.95%
Copper:0.34mg
16.75%
Vitamin B6:0.33mg
16.35%
Zinc:2.44mg
16.27%
Fiber:3.76g
15.03%
Vitamin B5:0.87mg
8.7%
Calcium:74.77mg
7.48%
Source:SippitySup