Directions:
- Separate the fennel fronds from the bulb and stems. Finely mince the fronds to yield 1/2 cup. Slice the fennel bulb and stems.
- Cut off 1 1/2 inches of the asparagus tips and set aside. Using a vegetable peeler, peel the tough skin off the asparagus stalks, then cut into 1-inch pieces.
- Heat oil in large saucepan over medium-high heat. Add sliced fennel stems, asparagus stalks, and onion and sauté for 5 minutes. Add the rice or barley and broth, cover, and simmer over low heat 30 to 40 minutes, or until the rice or barley is very tender.
- Transfer saucepan contents to a blender or food processor and puree to the desired consistency in several batches if necessary. Return the puree to the pan and stir in 1 cup of the milk, the reserved fennel fronds, the asparagus tips, salt, and pepper. IF the soup seems too thick, stir in additional milk. Heat until the asparagus tips are crisp-tender, about 1 1/2 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 118.25 Kcal (495 kJ) | ||
| Calories from fat | 25.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.87g | 4% | |
|---|---|---|---|
| Cholesterol | 1.02mg | 0% | |
| Sodium | 605.93mg | 25% | |
| Potassium | 534.79mg | 11% | |
| Total Carbs | 18.43g | 6% | |
| Sugars | 3.39g | 14% | |
| Dietary Fiber | 3.71g | 15% | |
| Protein | 3.62g | 7% | |
| Vitamin C | 21.5mg | 36% | |
| Iron | 2.2mg | 12% | |
| Calcium | 77.7mg | 8% | |
| Amount Per 100 g | |||
| Calories | 36.34 Kcal (152 kJ) | ||
| Calories from fat | 7.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.88g | 4% | |
|---|---|---|---|
| Cholesterol | 0.31mg | 0% | |
| Sodium | 186.24mg | 25% | |
| Potassium | 164.37mg | 11% | |
| Total Carbs | 5.66g | 6% | |
| Sugars | 1.04g | 14% | |
| Dietary Fiber | 1.14g | 15% | |
| Protein | 1.11g | 7% | |
| Vitamin C | 6.6mg | 36% | |
| Iron | 0.7mg | 12% | |
| Calcium | 23.9mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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