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Chestnut Apple and Fennel Soup


  • 1 onion, chopped
  • 1 clove garlic, crushed
  • 1 ½ cups chopped peeled chestnuts*
  • 1 apple, peeled and chopped
  • 1 baby fennel bulb, chopped with green fronds reserved
  • 3 cups salt reduced chicken or vegetable stock
  • 4 cups water
  • 2 tablespoons extra chopped chestnuts

Spray a large saucepan with cooking oil spray. Add the onion, garlic, chestnuts, apple and fennel and sauté for 5 minutes until softened then add stock and water.

Simmer for 20-30 minutes then remove from heat and cool slightly. Place soup mixture in a food processor or blender and blend until smooth.

To serve, reheat soup and top with reserved fennel fronds and extra chestnuts on top.


Serves 6 – 38g nuts per serve


NUTRIENTS per serve – (410g per serve)

Energy 465kJ, Protein 3g, Fat <1g (Saturated fat <1g), Carbohydrate 21g, Sugars 8g, Fibre 5g, Sodium 330mg


Note:

To remove the chestnuts from their skin, use a small sharp knife to carefully cut an ‘X’ on the flat side of each nut. Steam over a pan of boiling water for 8-10 minutes or until the skin starts to open up around the ‘X’ and come away from the flesh. Remove from the heat and plunge nuts into a bowl of iced water, then drain. The skin can now be peeled off the flesh.

Alternatively, prepare the nuts as above but simmer in a pan of boiling water for 6-8 minutes.


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