April 7, 2015

Healthiest Nation Soup

This year’s National Public Health Week theme is “Healthiest Nation 2030,” an ambitious goal to turn our nation’s health around in the next 15 years. Start by making small changes, like trying new recipes that incorporate more produce into your diet. This easy soup features fennel, a root vegetable that’s rich in fiber, vitamin C, and other nutrients. A member of the carrot and parsley family, fennel has a mild licorice flavor, but is sweeter and more aromatic. Paired with crimini mushrooms, red pepper, onion and potatoes, this soup is a great introduction to a variety of healthy foods. 

Fennel and Mushroom Soup 

2 Tbsp. extra virgin olive or canola oil

1 medium onion, chopped

1 medium red pepper, diced

2 small white potatoes, peeled and cubed

1 medium celery stalk, split and thinly sliced

4 cloves fresh garlic, thinly sliced

1 medium bulb fennel, chopped

2 cups sliced crimini mushrooms, including stems 

1 tsp. dried basil

1 tsp. lemon pepper seasoning

4 cups low-sodium chicken broth

1 Tbsp. apple cider vinegar

Salt 

2 Tbsp. finely chopped fresh parsley

In pot or saucepan, heat oil over medium-high heat. Add onion, red pepper, potatoes, celery and garlic. Sauté 5 minutes, stirring often. Add fennel and sauté 6 minutes. Add mushrooms and sauté 5 minutes, stirring occasionally. 

Add basil and lemon pepper. Stir. Add broth, vinegar and salt to taste. Reduce heat and simmer for about 25-30 minutes, stirring occasionally.

Ladle into bowls. Garnish with parsley and serve.

Makes 4 servings.

Per serving: 216 calories, 9 g total fat (1 g saturated fat), 30 g carbohydrate, 9 g protein, 5 g dietary fiber, 119 mg sodium.  (from aicr.org)