Fine Fennel Soup
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 |
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)
Preparation steps
Trim and rinse fennel. Cut off leaves and set aside. Cut fennel into approximately 1/2-inch cubes.
Peel, rinse and dice potatoes. Peel shallots and chop finely.
Heat 1 tablespoon olive oil in a pot and cook shallots until translucent. Add potatoes and fennel and sauté briefly.
Add chicken stock, saffron and bay leaf to pot. Bring to a boil and simmer, covered, over medium heat for 25-30 minutes.
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.
Add soy creamer to soup and bring to a boil. Season with salt and pepper.
Season scallops with salt and pepper. Heat remaining oil in a non-stick skillet and cook for 45 seconds on each side.
Deglaze skillet with anise-flavored liqueur and remove from heat. Chop fennel leaves. Add scallops to soup and serve garnished with fennel leaves.