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Fennel and Spinach Soup with Roasted Pepper Yogurt Recipe

Fennel and Spinach Soup with Roasted Pepper Yogurt Recipe

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Fennel and Spinach Soup with Roasted Pepper Yogurt

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Ingredients

Count

Nutrition

142

Calories

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Ingredients:

Serving

2 red bell peppers
2 large fennel bulbs with stalks
2 tbsp extra-virgin olive oil
2 cups chopped leek (about 2 medium)
1 cup chopped shallots (about 2 large)
1 tbsp chopped fresh thyme
3/8 tsp salt
2 cups fat-free , lower-sodium chicken broth
1 cup water
1 bay leaf
4 oz fresh spinach
1/4 tsp freshly ground black pepper
1/2 cup fat-free greek yogurt
1 tsp grated lemon rind
1 tsp fresh lemon juice
dash of ground red pepper

Directions:

Preheat broiler. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and chop; set aside.
Trim tough outer leaves from fennel. Mince feathery fronds to measure 2 tablespoons; set aside. Remove and discard stalks. Cut bulbs in half lengthwise; discard core. Chop bulbs to measure about 4 cups.
Heat oil in a large Dutch oven over medium heat. Add fennel bulb, leek, and next 3 ingredients (through salt); cover and cook 10 minutes, stirring occasionally. Add broth, water, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 12 minutes. Discard bay leaf. Stir in spinach and black pepper. Remove from heat; cover and let stand 5 minutes at room temperature.
Pour half of fennel mixture into a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining fennel mixture. Return pureed soup to pan; heat over medium heat 2 minutes or until thoroughly heated.
Combine roasted bell peppers, yogurt, lemon rind, lemon juice, and ground red pepper in a food processor; process until smooth.
Ladle about 3/4 cup soup into each of 8 bowls; top each serving with 2 tablespoons yogurt mixture. Garnish with fennel fronds.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	141.92 Kcal (594 kJ)
Calories from fat	33.89 Kcal
		% Daily Value*
Total Fat	3.77g	6%
Cholesterol	1.82mg	1%
Sodium	293.91mg	12%
Potassium	651.31mg	14%
Total Carbs	18.49g	6%
Sugars	7.09g	28%
Dietary Fiber	4.05g	16%
Protein	9.65g	19%
Vitamin C	47.8mg	80%
Vitamin A	0.8mg	27%
Iron	15.7mg	87%
Calcium	149.3mg	15%

Amount Per 100 g
Calories	50.78 Kcal (213 kJ)
Calories from fat	12.12 Kcal
		% Daily Value*
Total Fat	1.35g	6%
Cholesterol	0.65mg	1%
Sodium	105.16mg	12%
Potassium	233.03mg	14%
Total Carbs	6.61g	6%
Sugars	2.54g	28%
Dietary Fiber	1.45g	16%
Protein	3.45g	19%
Vitamin C	17.1mg	80%
Vitamin A	0.3mg	27%
Iron	5.6mg	87%
Calcium	53.4mg	15%

* 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.

Tastes

salty
savory
bitter
sweet

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