Tomato, Fennel, and Crab Soup

Dairy Free
Health score
54%
Tomato, Fennel, and Crab Soup
50 min.
4
442kcal

Suggestions

Tomato, Fennel, and Crab Soup: A Dairy-Free Delight!

Indulge in the exquisite flavors of our Tomato, Fennel, and Crab Soup, a dairy-free recipe that promises to tantalize your taste buds. With a health score of 54, this dish is not only delicious but also aligns with a healthy lifestyle. Perfect for lunch or dinner, this main course is sure to become a favorite in no time.

Preparing this delectable soup is a breeze, as it's ready in just 50 minutes, allowing you to spend more time enjoying your meal. Each serving, which comfortably feeds 4 persons, contains 442 kcal, ensuring a satisfying yet guilt-free dining experience.

The star of this recipe is the fresh crabmeat, which is gently combined with thinly sliced fennel bulbs and a medley of minced garlic and onions. The base of the soup is a flavorful blend of diced tomatoes in juice, simmered with vegetable broth until the vegetables are tender. The result is a rich, creamy soup, despite its dairy-free nature, thanks to the clever use of olive oil.

To enhance the presentation and add an extra layer of flavor, serve your Tomato, Fennel, and Crab Soup with toasted pain rustique slices, and garnish with chopped fennel fronds and a drizzle of olive oil. This simple touch elevates the dish, making it a memorable part of any meal.

Whether you're a seafood enthusiast or simply looking to try something new and delicious, this Tomato, Fennel, and Crab Soup is sure to impress. So why wait? Dive into the world of dairy-free gourmet with this easy, healthy, and utterly satisfying recipe.

Ingredients

  • ounces crab meat fresh picked over
  • medium fennel bulb with fronds; bulbs cored, thinly sliced, fronds chopped and reserved
  • large garlic clove minced
  • 0.3 cup olive oil 
  • servings olive oil 
  • 3.5 cups onion chopped
  • 4.5 inch bread whole wheat toasted
  • 4.5 inch bread whole wheat toasted
  • 29 ounce tomatoes diced canned
  • cups vegetable stock ()

Equipment

  • bowl
  • pot

Directions

  1. Heat 1/4 cup oil in heavy large pot over medium-high heat.
  2. Add onions, fennel slices, and garlic; sprinkle lightly with salt and pepper. Sauté until onions and fennel are tender, stirring often and adjusting heat to medium if browning too quickly, about 15 minutes.
  3. Add tomatoes with juice and 2 cups broth and bring to boil. Reduce heat, cover, and simmer until flavors blend and vegetables are very tender, about 15 minutes. Stir in crabmeat and add more broth by 1/4 cupfuls to thin soup, if desired; simmer just until heated through, 3 to 4 minutes. Season soup with salt and pepper.
  4. Divide soup among bowls.
  5. Sprinkle each with chopped fennel fronds.
  6. Drizzle each serving with oil.
  7. Serve with toasts.

Nutrition Facts

Calories442kcal
Protein13.76%
Fat56.18%
Carbs30.06%

Properties

Glycemic Index
71.6
Glycemic Load
7.46
Inflammation Score
-9
Nutrition Score
30.330869882003%

Flavonoids

Eriodictyol
1.26mg
Apigenin
0.06mg
Luteolin
0.1mg
Isorhamnetin
7.01mg
Kaempferol
0.94mg
Myricetin
0.14mg
Quercetin
29.76mg

Nutrients percent of daily need

Calories:441.68kcal
22.08%
Fat:28.7g
44.15%
Saturated Fat:4.09g
25.57%
Carbohydrates:34.55g
11.52%
Net Carbohydrates:26.1g
9.49%
Sugar:16.7g
18.55%
Cholesterol:23.81mg
7.94%
Sodium:1331.01mg
57.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.81g
31.62%
Vitamin K:97.04µg
92.41%
Vitamin B12:5.1µg
85.05%
Vitamin C:48.19mg
58.41%
Copper:0.82mg
40.8%
Vitamin E:6.1mg
40.65%
Manganese:0.74mg
37.09%
Potassium:1214.44mg
34.7%
Selenium:24.16µg
34.51%
Fiber:8.45g
33.81%
Vitamin B6:0.58mg
28.82%
Zinc:4.26mg
28.4%
Phosphorus:277.88mg
27.79%
Folate:102.05µg
25.51%
Magnesium:89.24mg
22.31%
Iron:3.81mg
21.19%
Calcium:192.99mg
19.3%
Vitamin B3:3.27mg
16.34%
Vitamin B1:0.22mg
14.65%
Vitamin A:664.31IU
13.29%
Vitamin B2:0.22mg
13.21%
Vitamin B5:0.94mg
9.37%
Source:Epicurious