Fine Fennel Soup
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.
(Percentage of daily recommendation)
Calorie | 223 cal. | (11 %) | ||
Protein | 9 g | (9 %) | ||
Fat | 15 g | (13 %) | ||
Carbohydrates | 9 g | (6 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 7.5 g | (25 %) |
Vitamin A | 1.2 mg | (150 %) | ||
Vitamin D | 1 μg | (5 %) | ||
Vitamin E | 11.5 mg | (96 %) | ||
Vitamin B₁ | 0.2 mg | (20 %) | ||
Vitamin B₂ | 0.1 mg | (9 %) | ||
Niacin | 2.5 mg | (21 %) | ||
Vitamin B₆ | 0.2 mg | (14 %) | ||
Folate | 96 μg | (32 %) | ||
Pantothenic acid | 0.5 mg | (8 %) | ||
Biotin | 4.1 μg | (9 %) | ||
Vitamin B₁₂ | 0.8 μg | (27 %) | ||
Vitamin C | 75 mg | (79 %) | ||
Potassium | 643 mg | (16 %) | ||
Calcium | 196 mg | (20 %) | ||
Magnesium | 76 mg | (25 %) | ||
Iron | 4.1 mg | (27 %) | ||
Iodine | 30 μg | (15 %) | ||
Zinc | 1 mg | (13 %) | ||
Saturated fatty acids | 2.2 g | |||
Uric acid | 71 mg | |||
Cholesterol | 33 mg |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 1 Fennel bulb (10 ounces)
- 2 small potatoes (about 4 ounces)
- 2 small shallots
- 2 Tbsps olive oil
- 1 ½ cups Chicken broth
- 1 pinch Saffron
- 1 bay leaf
- 5 Tbsps Soy creamer
- salt
- peppers
- 4 Scallop (ready to cook, with roe)
- 1 Tbsp Anisette (to taste)
Kitchen utensils
Preparation steps
![Fine Fennel Soup preparation step 1 Fine Fennel Soup preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fine-fennel-soup-preparation-step-1-489897.jpg)
Trim and rinse fennel. Cut off leaves and set aside. Cut fennel into approximately 1/2-inch cubes.
![Fine Fennel Soup preparation step 2 Fine Fennel Soup preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fine-fennel-soup-preparation-step-2-489897.jpg)
Peel, rinse and dice potatoes. Peel shallots and chop finely.
![Fine Fennel Soup preparation step 3 Fine Fennel Soup preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fine-fennel-soup-preparation-step-3-489897.jpg)
Heat 1 tablespoon olive oil in a pot and cook shallots until translucent. Add potatoes and fennel and sauté briefly.
![Fine Fennel Soup preparation step 4 Fine Fennel Soup preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fine-fennel-soup-preparation-step-4-489897.jpg)
Add chicken stock, saffron and bay leaf to pot. Bring to a boil and simmer, covered, over medium heat for 25-30 minutes.
![Fine Fennel Soup preparation step 5 Fine Fennel Soup preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fine-fennel-soup-preparation-step-5-489897.jpg)
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.
![Fine Fennel Soup preparation step 6 Fine Fennel Soup preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fine-fennel-soup-preparation-step-6-489897.jpg)
Add soy creamer to soup and bring to a boil. Season with salt and pepper.
![Fine Fennel Soup preparation step 7 Fine Fennel Soup preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fine-fennel-soup-preparation-step-7-489897.jpg)
Season scallops with salt and pepper. Heat remaining oil in a non-stick skillet and cook for 45 seconds on each side.
![Fine Fennel Soup preparation step 8 Fine Fennel Soup preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fine-fennel-soup-preparation-step-8-489897.jpg)
Deglaze skillet with anise-flavored liqueur and remove from heat. Chop fennel leaves. Add scallops to soup and serve garnished with fennel leaves.