Apple-Fennel Soup

9 35 130
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
Apple-Fennel Soup
Health Highlights


1 tbsp Coconut oil
1 medium White onion (sliced)
1 stalk(s) Fennel (stalks removed, cored and sliced)
2 medium Green Apple (peeled and chopped)
2 cup Butternut squash (chopped into cubes)
1 piece, 2-inch Ginger root (peeled and minced)
1 tsp Sea Salt
1 tsp Black pepper
4 cup Chicken broth (stock), low sodium (or vegetable broth)


1. In a stockpot over medium heat, melt the coconut oil. Add the onion and cook, stirring occasionally, until it starts to soften. Add the fennel and apples and cook until slightly softened.

2. Add the squash, ginger, salt and pepper. Stir to combine.

3. Add the broth, bring to a boil and reduce the heat to a simmer.

4. Cook until the vegetables are tender

(the longer the simmering time, the more flavourful the soup).

5. Transfer the soup to a blender (or use an immersion blender) and, working in batches if necessary, purée until smooth

(be careful blending hot liquids).

6. Return to the pot, season with salt and pepper and heat through.

Nutrition Facts

Per Portion

Calories 130
Calories from fat 32
Calories from saturated fat 26.1
Total Fat 3.6 g
Saturated Fat 2.9 g
Trans Fat 0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.3 g
Cholesterol 0
Sodium 742 mg
Potassium 362 mg
Total Carbohydrate 23.6 g
Dietary Fiber 2.5 g
Sugars 14.5 g
Protein 2.1 g

Dietary servings

Per Portion

Fruit 0.5
Vegetables 1.6

Energy sources


Meal Type(s)