Fennel Soup with Walnuts and Blue Cheese
Fennel soup with walnuts and blue cheese - For an extra portion of energy
Healthy, because
Even smarter
Nutritional values
If you suffer from intestinal problems the essential oils from fennel soothe stomach complaints and relieve mild cramps in the abdomen. Blue cheese is particularly rich in calcium and phosphorus - an unbeatable team for strong bones and teeth.
The strong blue cheese perfectly complements the flavor of the aromatic fennel, but some find it too spicy. If you prefer a milder cheese, you can use shaved Parmesan or Pecorino or sprinkle the fennel soup with diced feta.
(Percentage of daily recommendation)
| Calorie | 417 cal. | (20 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 7.7 μg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,102 mg | (28 %) | ||
| Calcium | 247 mg | (25 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 14.5 g | |||
| Uric acid | 26 mg | |||
| Cholesterol | 60 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 3 shallots
- 1 garlic clove
- 22 ozs Fennel (2 large tubers)
- 2 potatoes
- 1 carrot
- 2 Tbsps olive oil
- salt
- peppers
- 3 ½ ozs Apple juice
- 36 ozs Vegetable broth
- 2 Tbsps walnut kernels
- 3 ozs Blue cheese
- 7 ozs Whipped cream
Kitchen utensils
Preparation steps
Peel and finely dice shallots and garlic. Clean and wash the fennel, cut out the stalks and put the greens aside. Peel potatoes and carrot and cut everything into small pieces.
Heat oil in a saucepan. Sauté all the vegetables in it for 5 minutes over medium heat. Season with salt and pepper and deglaze with apple juice. Pour in broth and simmer over low heat for about 25 minutes.
Meanwhile, chop fennel greens. Roast walnuts in a hot pan without fat over medium heat for 3 minutes; then chop coarsely. Crumble cheese.
Finely puree soup with cream, season with salt and pepper, pour into bowls and top with walnuts, cheese and fennel greens.
