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Vegetarian, Soup |190 calories per serving|60 minute recipe

Fennel and Mushroom Soup

This content was last updated on January 14, 2020

This easy soup features fennel, a root vegetable that’s rich in fiber, vitamin C, and other nutrients. A member of the carrot and parsley family, fennel has a mild licorice flavor, but is sweeter and more aromatic. Paired with crimini mushrooms, red pepper, onion and potatoes, this soup is a great introduction to a variety of healthy foods.

 

Ingredients

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  • 2 Tbsp. extra virgin olive or canola oil
  • 1 medium onion, chopped
  • 1 medium red pepper, diced
  • 2 small white potatoes, peeled and cubed
  • 1 medium celery stalk, split and thinly sliced
  • 4 cloves fresh garlic, thinly sliced
  • 1 medium bulb fennel, chopped
  • 2 cups sliced crimini mushrooms, including stems
  • 1 tsp. dried basil
  • 1 tsp. lemon pepper seasoning
  • 4 cups low-sodium chicken broth
  • 1 Tbsp. apple cider vinegar
  • Salt
  • 2 Tbsp. finely chopped fresh parsley
Makes 4 servings (1 ¾ cup per serving). Per serving: 190 calories, 8 g total fat (1.5 g saturated fat, 0 g trans fat), 5 mg cholesterol, 25 g carbohydrates, 6 g protein, 4 g dietary fiber, 240 mg sodium, 7 g sugar, 0 g added sugar.

Directions

  1. In pot or saucepan, heat oil over medium-high heat
  2. Add onion, red pepper, potatoes, celery and garlic. Sauté 5 minutes, stirring often. Add fennel and sauté 6 minutes. Add mushrooms and sauté 5 minutes, stirring occasionally.
  3. Add basil and lemon pepper. Stir. Add broth, vinegar and salt to taste.
  4. Reduce heat and simmer for about 25-30 minutes, stirring occasionally.
  5. Ladle into bowls. Garnish with parsley and serve.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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