Fennel Soup
(1 vote)
(1 vote)
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
556
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 556 cal. | (26 %) | ||
| Protein | 18.14 g | (19 %) | ||
| Fat | 27.6 g | (24 %) | ||
| Carbohydrates | 65.98 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.06 g | (57 %) |
more nutritional values
| Vitamin A | 317.05 mg | (39,631 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.05 mg | (17 %) | ||
| Vitamin B₁ | 0.33 mg | (33 %) | ||
| Vitamin B₂ | 0.24 mg | (22 %) | ||
| Niacin | 5.45 mg | (45 %) | ||
| Vitamin B₆ | 0.33 mg | (24 %) | ||
| Folate | 313.2 μg | (104 %) | ||
| Pantothenic acid | 1.09 mg | (18 %) | ||
| Biotin | 1.08 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39.47 mg | (42 %) | ||
| Potassium | 1,481.36 mg | (37 %) | ||
| Calcium | 276.49 mg | (28 %) | ||
| Magnesium | 109.62 mg | (37 %) | ||
| Iron | 6.66 mg | (44 %) | ||
| Iodine | 2.21 μg | (1 %) | ||
| Zinc | 2.57 mg | (32 %) | ||
| Saturated fatty acids | 4.86 g | |||
| Cholesterol | 7.09 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 kilogram Fennel bulb (with the fronds)
- 1 bunch scallions
- 3 Tbsps chopped parsley
- 6 Tbsps olive oil
- 1 sm can chickpeas (240 g drained)
- salt
- freshly ground peppers
- 4 slices white bread
- 1 small garlic clove (cut crosswise)
- 4 Tbsps freshly grated pecorino romano
How healthy are the main ingredients?
chickpeaswhite breadolive oilpecorino romanoparsleyFennel bulbPreparation steps
1.
Rinse and trim the fennel. Remove the fronds and set aside. Quarter and julienne the root. Rinse and trim the scallions, then thinly slice.
2.
Sauté the vegetables in 4 tablespoons of the oil for 1 minute, stirring constantly. Add 1 1/4 L (approximately 1 1/4 quart) of boiling water, cover, and cook for 20 minutes over low heat. Rinse the chickpeas in a colander. Add to the soup with the parsley, then season to taste with salt and pepper. Chop the fennel fronds. Toast the bread slices in the olive oil on both sides until they begin to brown. Remove from the pan and rub with the garlic. Divide the bread into soup bowl, sprinkle with the cheese, and top with the hot soup. Garnish with the fennel fronds and serve.
