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Fennel Minestrone

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Servings: Serves 6

Cook Time: 75 minutes

Prep Time: 25 minutes

Ingredients

1 each fennel bulb
2 teaspoon olive oil
1 each large yellow or sweet onion, chopped
2 each Garlic clove, minced
2 each carrots, peeled and chopped
1 each celery rib, chopped
1/2 teaspoon fennel seeds
1 16 fl oz cannellini or small white beans, rinsed and drained
6 cups vegetable broth
1 16 oz can diced tomatoes, drained
1 tablespoon Lemon juice, fresh
1/2 each red onion, diced
1/4 cup chopped fresh basil leaves
2 tablespoon Parmesan cheese, shaved
1 each Lemon wedges, optional

Directions

1. Prepare the fennel bulb. Cut in quarters and remove core. Trim stems. Chop and reserve 2 Tbsp. of fronds.
2. Heat oil in a large stockpot over medium heat. Add onion, garlic, fennel bulb, carrots, celery, and fennel seeds. Cook until onion is translucent, about 10 to 12 minutes
3. Add beans, broth, and tomatoes and bring to a low boil. Reduce heat to low, partially cover, and cook 45 minutes to 1 hour, until vegetables are very tender. (May be made in advance up to this point and kept in a sealed container, refrigerated, for up to 2 days.)
4. Add lemon juice, red onion, basil, and reserved fennel fronds; mix to combine. To serve, ladle into bowls. Sprinkle each bowl with Parmesan cheese and serve lemon wedges in a dish on the side, if desired.
Source: Hannaford fresh Magazine, November - December 2010

Nutritional Information

* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 6
Base Nutrients
Calories 180 kcal (9%)
Calories from Fat 27 kcal (0%)
Total Fat 3 g (4%)
Saturated Fat n/a
Cholesterol 0 mg (0%)
Sodium 750 mg (31%)
Total Carbohydrates 30 g (10%)
Dietary Fiber 8 g (32%)
Protein 9 g (15%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a

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