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Tomato, Fennel, and Crab Soup
- prep: 50 min
- cook: 50 min
- total: 1 hr 40 min
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To make this dish vegan, skip the crab.
Ingredients
- 1/4 cup olive oil
- 3 1/2 cups chopped onions
- 2 medium fennel bulbs with fronds; bulbs cored, thinly sliced, fronds chopped and reserved
- 3 large garlic cloves, minced
- 2 14 1/2-ounce cans diced tomatoes in juice
- 2 cups (or more) vegetable broth
- 8 ounces fresh crabmeat, picked over
- Additional olive oil
- 4 1/2-inch-thick slices pain rustique or rustic whole wheat bread, toasted
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 253 % Daily Value *
- Total Fat: 14 g 21.63%
- Saturated Fat: 2 g 10.11%
- Trans Fat: 0 g %
- Cholesterol: 55 mg 18.33%
- Sodium: 769 mg 32.04%
- Calcium: 110 mg 11.01%
- Potassium: 351 mg 10.04%
- Magnesium: 0 mg 0%
- Iron: 1 mg 5.14%
- Zinc: 0 mg 0%
- Total Carbohydrate: 20 g %
- Dietary Fiber: 4 g 16.04%
- Sugar: 12 g
- Protein: 12 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 1 g
- Vitamin A 8.23%
- Vitamin C 32.62%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat3
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch0
- Exchange - Vegetables4
- Exchange - Lean Meat1
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total2 oz-eq
