Fennel and spinach come together to make a sweet green soup. Topped with bright red yogurt that brings smokey peppery flavor, this is a gorgeously balanced soup in both color and flavor.
- 2 red bell peppers
- 2 large fennel bulbs with stalks
- 2 Tbsp. extra-virgin olive oil
- 2 cups chopped leeks (about 2 medium)
- 1 cup chopped shallots (about 2 large)
- 1 Tbsp. chopped fresh thyme
- ⅜ tsp. salt
- 2 cups fat-free, low-sodium vegetable broth
- 1 cup water
- 1 bay leaf
- 4 oz. spinach
- ¼ tsp. freshly ground black pepper
- ½ cup plain, fat-free Greek yogurt
- 1 tsp. grated lemon rind
- 1 tsp. fresh lemon juice
- Dash of ground red pepper
- Preheat broiler. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil until blackened (15 minutes).
- Place broiled pepper halves in a paper bag, fold to close tightly, and let stand until cooled (10 minutes). Peel and chop; set aside.
- Trim tough outer leaves from fennel. Mince feathery fronds to measure 2 tablespoons; set aside. Remove and discard stalks. Cut bulbs in half lengthwise; discard core. Chop bulbs to measure about 4 cups.
- Heat oil in a large Dutch oven over medium heat. Add fennel bulb, leek, and next 3 ingredients (through salt); cover and cook, stirring occasionally (10 minutes).
- Add broth, water, and bay leaf; bring to a boil. Cover, reduce heat, and simmer (12 minutes). Discard bay leaf.
- Stir in spinach and black pepper. Remove from heat; cover and let stand at room temperature (5 minutes).
- Pour half of fennel mixture into a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining fennel mixture.
- Return pureed soup to pan; heat over medium heat until thoroughly heated (2 minutes).
- Combine roasted bell peppers, yogurt, lemon rind, lemon juice, and ground red pepper in a food processor; process until smooth.
- Ladle about 3/4 cup soup into each of 8 bowls; top each serving with 2 tablespoons yogurt mixture. Garnish with fennel fronds.
|Amount per serving|
|% Daily Value*|
|Total Fat 4g||5%|
|Saturated Fat 0.5g||3%|
|Trans Fat 0g|
|Polyunsaturated Fat 0.5g|
|Monounsaturated Fat 2.5g|
|Total Carbohydrate 15g||5%|
|Dietary Fiber 4g||14%|
|Total Sugars 7g|
|Includes 0g Added Sugars||0%|
|Sugar Alcohol 0g|
|Other Carbohydrate 4g|
|Vitamin D 0mcg||0%|
|Vitamin A 181.8mcg||20%|
|Vitamin C 55.1mg||60%|
|Vitamin E 1.9mg||15%|
|Vitamin K 122.3mcg||100%|
|Vitamin B6 0.3mg||20%|
|Vitamin B12 0.1mcg||4%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Fennel, Red Bell Pepper, Water, Leeks, Shallots, Spinach, Plain Nonfat Greek Yogurt (skim Milk, Active Bacterial Culture, Vitamin As Palmitate, Vitamin D3), Olive Oil, Lemon Juice, Thyme, Salt, Lemon Peel, Black Pepper, Bay Leaf, Chili Pepper.
It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping.