Tomato and fennel soup
Organisation: The Australian Women’s Weekly Diabetes
Cooking time: 50 min
Serves: 2
Type of recipe: light meals & lunches, vegetarian, gluten free
Recipe
This Tomato and Fennel Soup is made by roasting fennel, sweet potato, tomatoes, onion, and garlic, then blending them with vegetable stock for a smooth, flavorful base. Topped with chopped almonds and fennel fronds, it's a comforting, nutritious soup. It can be made ahead and stored in the fridge for up to a week or frozen for up to three months.
Ingredients
- 1 large fennel bulb (550g)
- 1 small orange sweet potato (250g), cut into 2cm (¾-inch) pieces
- 4 small tomatoes (360g), halved
- 1 medium red onion (170g), cut into wedges
- 2 cloves garlic, unpeeled
- cooking-oil spray
- 2½ cups (625ml) salt reduced vegetable stock
- ⅓ cup (55g) natural almonds, chopped coarsely
Method
1. Preheat oven to 200°C/400°F. Line a large oven tray with baking paper.
2. Trim fennel, reserving 1 tablespoon of fennel fronds; cut fennel into wedges. Combine fennel, kumara, tomato, onion and garlic on tray. Lightly spray with oil. Roast 30 minutes or until tender and browned.
3. Peel garlic; blend or process kumara, tomatoes, fennel, onion, garlic and stock until smooth.
4. Place the soup in a medium saucepan. Bring to the boil. Serve soup sprinkled with nuts and reserved fennel fronds.
Tip: Make the soup ahead of time and freeze for up to 3 months or refrigerate for 1 week.
Nutrition information:
| Per serve (2) | |
| Energy | 1756kj |
| Fat - total | 17.5g |
| Fat - saturated | 1.3g |
| Carbohydrates | 38.8g |
| Protein | 14.7g |
| Sodium | 148mg |
| Fibre | 12.5g |
ACKNOWLEGEMENT:
All recipes from The Australian Women’s Weekly’s Diabetes 2014, Bauer Books, $12.95.
Photographer Louise Lister
Stylist Vivian Walsh
Food preparation Sarah Hobbs, Cynthia Black
