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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