Delicious, Nutritious, and Fart-Free.

December 28, 2010 by AnnMarie


Yeah. I said FART-free. Not fat-free.

Here’s a great soup recipe that will warm the heart and tummy on a cold winter day. It will satisfy your hunger without screwing up your diet and has a surprising bonus of including a veggie that does not promote gas or bloating! Ah, the magic of fennel.

I got this recipe from the “Cook Yourself Thin” cookbook. It gave the calories per serving at 508 HOWEVER, that included a rather decadent BLT sandwich smothered in a mayo and syrup sauce. Look at the ingredients here and you’ll see, the calorie count has got to be very low here.

2 fennel bulbs, sliced thinly
2 Tblsp olive or canola oil
1/2 tsp sea salt
1/4 tsp pepper
4-6 tomatoes, cored & quartered
4 sprigs fresh thyme (dry is fine & sage will work too)
1/2 dry white wine (or extra vegetable stock)
2 tsp tomato paste (optional)
1 cup low-sodium vegetable stock
2 thick slices of whole wheat toasted bread or baguette
2 tsp sugar or sugar substitute, if needed

Cook fennel with the oil and half the salt and pepper in a large saucepan on medium heat until soft and caramelized (about 25 minutes). Add tomatoes, thyme and remaining salt and pepper. Stir occasionally until the tomatoes break down (about 15 minutes). Add wine, tomato paste and stock. Let simmer 20 minutes. Add the bread and soak until it is softened (about 5 minutes).

Remove the thyme sprigs and transfer soup to a blender or food processor. Blend until completely smooth. Return to pan, taste and add the sugar only if needed.

I altered the recipe slightly in my version and included how I changed it in the parenthesis in the ingredient list. You could add cilantro (I did that once – yum!) or even throw some onion in with the fennel to caramelize. I even used some stale french bread I had that was rock hard in the fridge – it worked great!

Enjoy!

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