Turkey, pumpkin and wild rice soup
Turkey, pumpkin and wild rice in a thyme-scented broth.
About 1 hr · 380 kcal · 40 g protein per serving
Prawn, fennel and tomato soup
A coastal tomato soup with prawns, fennel and white beans.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the fennel softens in 10 minutes
- Photograph the finished bowls
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 295 kcal
- per serving
- Protein
- 35 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains crustaceans. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Warm the oil in a large pan over medium heat and cook the fennel for 10 minutes, until soft and sweet.
Add the tomatoes, beans and stock. Simmer for 12 to 15 minutes, until the tomatoes have broken down.
Add the prawns and cook for 3 to 4 minutes, until they are opaque and firm right through.
Cooked when: opaque and firm right through, with no glassy flesh left.
Stir in the parsley and serve.
The useful detail
Add prawns only after the fennel has softened. They need three or four minutes; anything longer and they tighten into rubber while the fennel is still hard.
Make it work for you
One serving is A large bowl, half the pan. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cooked prawns
Add them at the very end, just to heat through.
Per serving: about 20 kcal more, about 5 g more protein, about the same fat.
White fish instead of prawns
Poach it gently in the broth for 5 to 6 minutes, to 63°C / 145°F.
Per serving: about 5 kcal less, about 3 g less protein, about the same fat.
Allergens: Removes crustaceans; adds fish.
Celery instead of fennel
Less sweet, without the aniseed note.
Per serving: about 15 kcal less, about the same protein, about the same fat.
Allergens: Adds celery.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A light soup with a high protein figure for its energy, because prawns are lean and the beans add to them.
| Energy | 295 kcal |
|---|---|
| Protein | 35 g |
| Fat | 4 g |
| of which saturates | 1 g |
| Carbohydrate | 34 g |
| of which sugars | not calculated |
| Fibre | 9 g |
| Sodium | 1,240 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| fennel | 180 g | FDC 169385Fennel, bulb, raw | 56 kcal | 2.2 g |
| tomatoes | 300 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 54 kcal | 2.6 g |
| white beans | 180 g | FDC 175204Beans, white, mature seeds, canned | 205 kcal | 13.1 g |
| vegetable stock | 490 g | FDC 171583Soup, vegetable broth, ready to serve | 25 kcal | 1.2 g |
| raw prawns | 250 g | FDC 175179Crustaceans, shrimp, raw | 213 kcal | 50.3 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 594 kcal | 69.5 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. Prawns toughen when reheated; the broth is better made ahead and the prawns added fresh.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Celeriac, pear and white bean soup
A smooth soup with celeriac, pear and white beans.
About 45 min · 330 kcal · 15 g protein per serving
Vegetarian