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Apple Fennel Soup

Nutrition Facts

Serving Size ¼ recipe
Calories 100
Calories from Fat 10
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 80 mg
Total Carbohydrate 17 g
Dietary Fiber 3 g
Sugars 10 g
Proteins 4 g
Vitamin A 70% DV
Vitamin C 15% DV
Calcium 4% DV
Iron 4% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Servings 4
Preparation Time 30 minutes

Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation

Ingredients Measures
Low sodium chicken broth 2 cups
Water 2 cups
White wine ½ cup
Golden Delicious apples, peeled, cored, and chopped 2
Thinly sliced carrots 1 cup
Small onion, thinly sliced 1
Chopped fennel 1 cup
Bay leaf 1
Dried thyme leaves ¼ teaspoon
Peppercorns
Non-fat plain yogurt 4 teaspoons

Directions

  1. In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme, and peppercorns; bring to boil.
  2. Reduce heat and simmer, covered, 20 minutes
  3. Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer.
  4. In blender or food processor, puree mixture; add reserved liquid and blend well.
  5. Reheat soup, if necessary. Ladle into soup bowls and serve with a dollop of yogurt if desired.
  • Diabetic Exchange

    Fruit: 1; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 0; Other: 0

    Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

  • Source

    Produce for Better Health/Washington Apple Commission