Mayo Clinic Health Library Article

 Back to Health Library
Recipe: Potato-fennel soup

Recipe: Potato-fennel soup

Potato-fennel soup — one of many healthy recipes from Mayo Clinic.

Instead of half-and-half cream, this potato-fennel soup uses fat-free milk for its creamy base. And with just a small amount of olive oil instead of butter, you save a total of 114 calories, 12 grams of fat and 37 milligrams of cholesterol per serving. This soup is a very good source of fiber and potassium.


Directions

In a large soup pot, heat the olive oil over medium heat. Add the fennel and onion. Saute until the vegetables are soft, about 5 minutes. Stir in the potatoes, chicken broth, milk and lemon juice. Cover, reduce heat and simmer until the potatoes are tender, about 15 minutes.

In a blender or food processor, puree the soup in batches until smooth. Return the soup to the pot and heat until warmed through. Ladle into individual bowls and garnish with toasted fennel seeds. Serve immediately.


Ingredients
  • 1 teaspoon olive oil
  • 1 large fennel bulb (about 2 pounds), chopped
  • 1 cup chopped red onion
  • 2 large russet potatoes, peeled and sliced
  • 3 cups reduced-sodium chicken broth
  • 1 cup fat-free milk
  • 2 teaspoons lemon juice
  • 2 teaspoons fennel seeds, toasted

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories160 
Carbohydrate32 g 
Cholesterol2 g 
Fiber6 g 
Monounsaturatedfat0.5 g 
Potassium 
Protein6 g 
Saturatedfat0.3 g 
Servingsizeabout 3/4 cup 
Sodium130 mg 
TotalFat1 g 

2011-02-01

Find a physician

or Need Help Finding a Physician

Upcoming Events

Community Meal
Sat, May 26, 2018 - 11:00 AM - 01:00 PM More
Cancer Treatment Support Group
Mon, May 28, 2018 - 09:00 AM - 11:00 AM More
Body Awareness
Mon, May 28, 2018 - 10:00 AM - 11:00 AM More
View all Events >>