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Zucchini and Fennel Soup with Roasted Red Pepper Puree Recipe

Zucchini and Fennel Soup with Roasted Red Pepper Puree Recipe

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Zucchini and Fennel Soup with Roasted Red Pepper Puree

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Ingredients

Count

Nutrition

143

Calories

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Ingredients:

Serving

6 red bell peppers
1 1/2 tsp extravirgin olive oil
1/8 tsp salt
1/8 tsp black pepper
cooking spray
2 cups thinly sliced onion
3 cups thinly sliced fennel bulb (about 1 bulb)
1 tsp fennel seeds
4 1/2 cups (1/4-inch) slices zucchini (about 1 1/2 lb)
4 garlic cloves
3 cups fat-free , less-sodium chicken broth
1/4 tsp salt
1/4 tsp black pepper

Directions:

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 20 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 20 minutes. Peel and cut into strips. Place peppers in beaker of an immersion blender; add oil. Puree until smooth. Transfer puree to a bowl. Stir in 1/8 teaspoon salt and 1/8 teaspoon black pepper.
Heat a large, heavy saucepan over medium-low heat. Coat pan with cooking spray. Add onion to pan; cover and cook 5 minutes or until tender, stirring occasionally. Add sliced fennel and fennel seeds to pan; cover and cook over medium-low heat 8 minutes or until sliced fennel is tender. Increase heat to medium-high. Add zucchini and garlic to pan, and cook 3 minutes, stirring constantly. Add broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender.
Place vegetable mixture, 1/4 teaspoon salt, and 1/4 teaspoon black pepper in beaker of an immersion blender; puree until smooth. Pour 1 cup soup into each of 6 bowls; top each serving with 1/3 cup pepper puree.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	142.7 Kcal (597 kJ)
Calories from fat	0.67 Kcal
		% Daily Value*
Total Fat	0.07g	0%
Sodium	416.4mg	17%
Potassium	1139.29mg	24%
Total Carbs	18.83g	6%
Sugars	8.39g	34%
Dietary Fiber	4.76g	19%
Protein	16.36g	33%
Vitamin C	166.2mg	277%
Vitamin A	3mg	99%
Iron	54.4mg	302%
Calcium	153.6mg	15%

Amount Per 100 g
Calories	30.75 Kcal (129 kJ)
Calories from fat	0.14 Kcal
		% Daily Value*
Total Fat	0.02g	0%
Sodium	89.73mg	17%
Potassium	245.5mg	24%
Total Carbs	4.06g	6%
Sugars	1.81g	34%
Dietary Fiber	1.03g	19%
Protein	3.53g	33%
Vitamin C	35.8mg	277%
Vitamin A	0.6mg	99%
Iron	11.7mg	302%
Calcium	33.1mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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