Apple Fennel Soup

Mar 18 2009

It is smooth, creamy and a little bit sweet-- a delicious start to a DASH dinner.

Recipe courtesy of the Washington Apple Commission

Serves 4

Dietitian's Tip: 

You would never know this smooth and creamy soup was so low in fat and sodium. Vegetable (or in this case, fruit and vegetable) soups are an easy and quick way to get at least one DASH servings of vegetables. Save leftover soup for tomorrow’s lunch, the flavors will be even better.


1 can (14 ½ ounce) low-sodium chicken broth
2 cups water
½ cup white wine (optional, but a flavorful addition)
2 Golden Delicious apples, peeled, cored, and chopped
1 cup thinly sliced carrots
1 small onion, thinly sliced
½ cup chopped fresh fennel bulb
1 bay leaf
¼ tsp dried thyme leaves
6 black peppercorns
Plain lowfat yogurt


In a large pot combine broth, water wine, apples, carrots, onion, fennel, bay leaf, thyme and peppercorns; heat to boiling. Reduce heat to simmer, cover and cook for 20 minutes.

Strain soup, reserving all of the liquid. Remove bay leaf from the apple-vegetable mixture. Puree the mixture in a blender, add the reserved liquid and continue pureeing until smooth. Reheat the soup if necessary. To serve, ladle into soup bowls and top with a dollop of yogurt.

Nutrition Information: 

Per serving: 109 calories, 1 g total fat , 20 g carbohydrates, 2 g protein, 3 g fiber, 42 mg sodium