Tomato-Fennel Soup

Vegetarian
Gluten Free
Dairy Free
Health score
4%
Tomato-Fennel Soup
40 min.
6
79kcal

Suggestions


Welcome to a delightful culinary experience with our Tomato-Fennel Soup, a perfect blend of flavors that will warm your heart and nourish your body. This vegetarian, gluten-free, and dairy-free recipe is not only easy to prepare but also packed with wholesome ingredients that make it a guilt-free indulgence. In just 40 minutes, you can create a comforting dish that serves six, making it ideal for family gatherings or cozy nights in.

The star of this soup is the fresh fennel, which adds a unique anise-like flavor that beautifully complements the rich, tangy tomatoes. Combined with the sweetness of onions and the aromatic touch of garlic, this soup is a symphony of tastes that will tantalize your taste buds. With only 79 calories per serving, it’s a light yet satisfying option for any meal, whether as a starter, a snack, or a hearty antipasto.

Imagine the aroma wafting through your kitchen as you sauté the vegetables, followed by the comforting sound of simmering broth. The final touch of blending the mixture creates a velvety texture that is simply irresistible. Serve it warm, and watch as your loved ones savor each spoonful. This Tomato-Fennel Soup is not just a dish; it’s an invitation to gather around the table and enjoy the simple pleasures of good food and great company.

Ingredients

  • tablespoon vegetable oil 
  • cups fennel bulb fresh chopped
  • cup onion chopped
  • clove garlic finely chopped
  • 28 oz canned tomatoes whole organic peeled undrained canned
  • 1.8 cups chicken broth reduced-sodium (from 32-oz carton)
  • 0.3 teaspoon coarse salt (kosher or sea salt)
  • 0.1 teaspoon pepper 

Equipment

  • sauce pan
  • blender

Directions

  1. In 4-quart saucepan, heat oil over medium heat. Cook fennel, onion and garlic in oil about 5 minutes, stirring occasionally, until crisp-tender. Stir in tomatoes, broth, salt and pepper, breaking up tomatoes with spoon.
  2. Heat to boiling.
  3. Reduce heat. Cover; simmer 20 to 25 minutes or until vegetables are soft.
  4. Carefully pour half of the mixture into blender. Cover; blend on high speed about 30 seconds or until smooth. Return to saucepan. Repeat with remaining mixture. Keep warm over low heat until serving.

Nutrition Facts

Calories79kcal
Protein14.94%
Fat30.46%
Carbs54.6%

Properties

Glycemic Index
22.33
Glycemic Load
1.42
Inflammation Score
-4
Nutrition Score
8.6065217126971%

Flavonoids

Eriodictyol
0.47mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
1.34mg
Kaempferol
0.19mg
Myricetin
0.06mg
Quercetin
6.18mg

Nutrients percent of daily need

Calories:78.54kcal
3.93%
Fat:2.97g
4.57%
Saturated Fat:0.54g
3.4%
Carbohydrates:11.98g
3.99%
Net Carbohydrates:8.83g
3.21%
Sugar:6.08g
6.76%
Cholesterol:0mg
0%
Sodium:330.51mg
14.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.28g
6.55%
Vitamin K:35.51µg
33.82%
Vitamin C:19.65mg
23.82%
Potassium:529.52mg
15.13%
Fiber:3.15g
12.58%
Manganese:0.23mg
11.66%
Vitamin B3:2.2mg
10.99%
Vitamin B6:0.21mg
10.63%
Iron:1.82mg
10.08%
Vitamin E:1.34mg
8.96%
Copper:0.17mg
8.38%
Phosphorus:76.1mg
7.61%
Calcium:72.36mg
7.24%
Folate:27.42µg
6.85%
Vitamin B2:0.12mg
6.77%
Magnesium:25.5mg
6.38%
Vitamin B1:0.08mg
5.15%
Vitamin A:213.88IU
4.28%
Vitamin B5:0.29mg
2.93%
Zinc:0.39mg
2.62%
Vitamin B12:0.07µg
1.15%