EatSmarter exclusive recipe

Fine Fennel Soup

with Scallops and Saffron
4.785715
Average: 4.8 (14 votes)
(14 votes)
Fine Fennel Soup

Fine Fennel Soup - A refined, stimulating appetizer for a romantic menu

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
223
calories
Calories

Healthy, because

Even smarter

Nutritional values

With less than 250 calories, plenty of vitamins and minerals as well as a good portion of high quality protein are added to the soup plate! And the best thing is: The spicy fennel cream soup is wonderfully filling without being a burden.

Cream of fennel soup as a stimulant? Why not: The zinc, which is abundant in mussels, actually raises testosterone levels, while anise is said to stimulate the female libido.

1 serving contains
(Percentage of daily recommendation)
Calorie223 kcal(11 %)
Protein9 g(9 %)
Fat15 g(13 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A1.2 mg(150 %)
Vitamin D1 μg(5 %)
Vitamin E11.5 mg(96 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.5 mg(21 %)
Vitamin B₆0.2 mg(14 %)
Folate96 μg(32 %)
Pantothenic acid0.5 mg(8 %)
Biotin4.1 μg(9 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C75 mg(79 %)
Potassium643 mg(16 %)
Calcium196 mg(20 %)
Magnesium76 mg(25 %)
Iron4.1 mg(27 %)
Iodine30 μg(15 %)
Zinc1 mg(13 %)
Saturated fatty acids2.2 g
Uric acid71 mg
Cholesterol33 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
Fennel bulb (300 grams)
2
small Potatoes (about 100 grams)
2
small Shallots
2 tablespoons
1 ½ cups
1 pinch
1
5 tablespoons
4
scallops (ready to cook, with roe)
1 tablespoon
Anisette (to taste)
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Non-stick pan, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Fine-mesh sieve, 1 Ladle, 1 Slotted spatula, 1 Immersion blender, 1 Lid

Preparation steps

1.
Fine Fennel Soup preparation step 1

Trim and rinse fennel. Cut off leaves and set aside. Cut fennel into 1 cm (approximately 1/2-inch) cubes.

2.
Fine Fennel Soup preparation step 2

Peel, rinse and dice potatoes. Peel shallots and chop finely.

3.
Fine Fennel Soup preparation step 3

Heat 1 tablespoon olive oil in a pot and cook shallots until translucent. Add potatoes and fennel and sauté briefly.

4.
Fine Fennel Soup preparation step 4

Add chicken stock, saffron and bay leaf to pot. Bring to a boil and simmer, covered, over medium heat for 25-30 minutes.

5.
Fine Fennel Soup preparation step 5

Remove bay leaf. Puree soup with an immersion blender until very fine. Use a ladle to strain soup through a fine sieve into a second pot.

6.
Fine Fennel Soup preparation step 6

Add soy creamer to soup and bring to a boil. Season with salt and pepper.

7.
Fine Fennel Soup preparation step 7

Season scallops with salt and pepper. Heat remaining oil in a non-stick skillet and cook for 45 seconds on each side.

8.
Fine Fennel Soup preparation step 8

Deglaze skillet with anise-flavored liqueur and remove from heat. Chop fennel leaves. Add scallops to soup and serve garnished with fennel leaves.