Tomato and fennel soup
Organisation: The Australian Women’s Weekly’s Diabetes, Bauer Books
Cooking time: 50 minutes
Serves: 2
Recipe
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:
- Preheat oven to 200°C/400°F. Line a large oven tray with baking paper.
- 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.
- Peel garlic; blend or process kumara, tomatoes, fennel, onion, garlic and stock until smooth.
- Place the soup in a medium saucepan. Bring to the boil. Serve soup sprinkled with nuts and reserved fennel
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 |
| Total fat | 17.5g |
| Saturated fat | 1.3g |
| Protein | 14.7g |
| Carbohydrate | 38.8g |
| Fibre | 12.5g |
| Sodium | 148mg |
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
