Potato-fennel soup

Dietician's Tip

Instead of half-and-half cream, this potato-fennel soup uses fat-free milk. That change plus using olive oil in place of butter saves 100 calories, 12 grams of fat and 37 milligrams of cholesterol a serving. This soup is a very good source of fiber and potassium.

Ingredients

  • 1 teaspoon olive oil
  • 1 large fennel bulb (about 2 pounds), chopped
  • 1 cup chopped red onion
  • 2 large russet potatoes, peeled and sliced
  • 3 cups reduced-sodium chicken broth
  • 1 cup fat-free milk
  • 2 teaspoons lemon juice
  • 2 teaspoons fennel seeds, toasted

Directions

In a large soup pot, heat the olive oil over medium heat. Add the fennel and onion. Saute until the vegetables are soft, about 5 minutes. Stir in the potatoes, chicken broth, milk and lemon juice. Cover, reduce heat and simmer until the potatoes are tender, about 15 minutes.

In a blender or food processor, puree the soup in batches until smooth. Note: The soup will be hot. Fill blender or processor no more than one-third full to avoid burns.

Return the soup to the pot and heat until warmed through. Ladle into individual bowls and garnish with toasted fennel seeds. Serve immediately.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 149
Total carbohydrate: 28 g
Cholesterol: 0.5 g
Dietary fiber: 3 g
Monounsaturated fat: 1 g
Protein: 6 g
Saturated fat: 0.5 g
Serving size: about 3/4 cup
Sodium: 104 mg
Total fat: 1.5 g

DASH Eating Plan Servings

Vegetables: 4

Diabetes Meal Plan Choices

Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1.5
Vegetables: 2

Last Updated Mar 30, 2017


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