Delicious Apple Fennel Soup for 4 a Healthy Recipe with Calorie and Nutrition Chart

Apple fennel soup recipe from our healthy soup recipes section. Apples are known to contain antioxidants and fiber that will protect your colon, help against prostate cancer and heart disease. Apples are also good at helping with cholesterol and weight loss.

Fennel is said to improve one's eyesight and is nature's aphrodisiac. Fennel is a diuretic and aids in weight loss as it has a stimulating effect on the body's metabolism. Fennel is also used as a liver and blood cleanser.

With this healthy recipe we have also included low-sodium broth to keep your salt intake to a minimum. Too much salt leads to water retention and hardening of the arteries. Excessive salt has also now been linked to cancer.

This easy soup recipe is a fine winter dish. Don't over boil  at too high a heat as you don't want to lose too many of the healthy nutrients present in this dish.

apple and fennel soup with crusty bread

Apple Fennel Soup Recipe

Preparation Time
:  30 minutes
Number of Servings:  4
Cups of Fruits and Vegetables Per Person:  0.75


2 cups low sodium chicken broth
2 cups water
1/2 cup white wine
2 Golden Delicious apples, peeled, cored and chopped
1 cup thinly sliced carrots
1 small onion, thinly sliced
1 cup chopped fennel
1 bay leaf
1/4 tsp dried thyme leaves
6 peppercorns
4 tsp non-fat plain yogurt

Directions: In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme and peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes. Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer. In blender or food processor, puree mixture; add reserved liquid and blend well. Reheat soup, if necessary, ladle into soup bowls and serve with a dollop of yogurt if desired. 

Nutrition Facts
Apple Fennel Soup
Serving Size 1/4 recipe
Amount Per Serving
Calories 100 Calories from Fat 10
  % Daily Value (DV)*
Total Fat 1g 2%
 Saturated Fat 0g 0%
 Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 80mg 3%
Total Carbohydrate 17g 6%
  Dietary Fiber 3g 12%
  Sugars 10g  
Protein 4g
Vitamin A 70%
Vitamin C 15%
Calcium 4%
Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1
Vegetables: 1
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

   Produce for Better Health/Washington Apple Commission

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