Tomato, Fennel, and Crab Soup

Dairy Free
Health score
54%
Tomato, Fennel, and Crab Soup
50 min.
4
434kcal

Suggestions

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
  • 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

Calories434kcal
Protein13.67%
Fat56.88%
Carbs29.45%

Properties

Glycemic Index
54.17
Glycemic Load
6.72
Inflammation Score
-9
Nutrition Score
29.875217437744%

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:434.42kcal
21.72%
Fat:28.59g
43.99%
Saturated Fat:4.07g
25.44%
Carbohydrates:33.32g
11.11%
Net Carbohydrates:25.04g
9.1%
Sugar:16.57g
18.41%
Cholesterol:23.81mg
7.94%
Sodium:1318.15mg
57.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.46g
30.92%
Vitamin K:96.81µg
92.2%
Vitamin B12:5.1µg
85.05%
Vitamin C:48.19mg
58.41%
Vitamin E:6.08mg
40.54%
Copper:0.81mg
40.48%
Potassium:1207.29mg
34.49%
Manganese:0.68mg
34.04%
Selenium:23.42µg
33.46%
Fiber:8.28g
33.12%
Vitamin B6:0.57mg
28.51%
Zinc:4.21mg
28.06%
Phosphorus:271.82mg
27.18%
Folate:100.85µg
25.21%
Magnesium:87.04mg
21.76%
Iron:3.74mg
20.79%
Calcium:188.33mg
18.83%
Vitamin B3:3.14mg
15.7%
Vitamin B1:0.21mg
13.91%
Vitamin A:664.23IU
13.28%
Vitamin B2:0.22mg
12.93%
Vitamin B5:0.92mg
9.18%
Source:Epicurious