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 aromatic garlic and sweet onions, this soup is a feast for the senses. Each spoonful is a harmonious balance of savory and slightly sweet, making it a versatile choice for any meal—whether as a starter, a light snack, or a satisfying antipasto.

With only 79 calories per serving, you can enjoy this delicious soup without any guilt. The simplicity of the ingredients allows the natural flavors to shine through, while the smooth texture achieved by blending creates a luxurious mouthfeel. Perfect for any occasion, this Tomato-Fennel Soup is sure to impress your guests and become a staple in your kitchen. So grab your saucepan and blender, and let’s get cooking!

Ingredients

  • 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)
  • cups fennel bulb fresh chopped
  • clove garlic finely chopped
  • cup onion chopped
  • 0.1 teaspoon pepper 
  • tablespoon vegetable oil 

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%