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Tomato Fennel Bisque

This is the next best thing to a fresh tomato soup, packed with flavor and nutrients and none of the starch added to canned tomato soup. This is a great way to try fennel if you’ve never had this vegetable!

  • 2 tablespoons olive oil
  • 1 medium onion, chopped coarsely
  • 4 large garlic cloves, chopped coarsely
  • 1 fennel bulb (approx 1 pound), chopped coarsely (1/2 to 1” dice)
  • 1-16 oz canned light chicken broth (or 2 cups of homemade chicken broth)
  • 2-16 oz cans of fire roasted tomato chunks (Muir Glen is my favorite)
  • 1 tsp dried chopped thyme or 1 tbsp fresh chopped thyme
  • 1 cup non-fat milk
  • Season with salt and pepper (optional)
  • 4 Tbsp chopped low fat feta cheese for garnish

In a large saucepan or small stock pot, heat 2 Tablespoons of olive oil. Add the chopped vegetables and sauté for 15 minutes over medium heat until they are soft and golden brown.

Add the tomatoes and broth and thyme and continue to cook for another 10 minutes or until the fennel is tender.

Using a hand-held immersion blender, puree the soup but leaving some texture to the mixture.

Add the milk and heat for another minute or two.

Garnish with a Tablespoon of low fat crumbled feta cheese and chopped fennel fronds.

Makes 8 (1 cup) servings

Calories                       110

Fat                               4 gm

Carbohydrate              16 gm

Fiber                            3 gm

Protein                         5 gm

Sodium                        520 mg

Each serving provides – 3 vegetables, 1 fat

Copyright 2010

Maggie Davis, MS, RD, LDN, FADA, CDE

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