Fennel & White Bean Soup | Cook For Your Life
Fennel & White Bean Soup

Fennel & White Bean Soup

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

This simple, soothing soup is light on the palate and easy on the digestive system. Packed with plant-based protein and tons of fiber from the beans, it hits the mark when you’re aiming for...


Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon fennel seeds
  • 1 medium onion, diced
  • 2 large fennel bulbs and stalks, sliced and diced, feathery tops chopped and reserved
  • Salt, to taste
  • 1 (15-ounce) cans cannellini beans, drained and rinsed, or 2 cups homemade Basic White Beans and their broth (see Chef Tips)
  • 4 cloves garlic, peeled (if using canned beans)
  • 1 bay leaf
  • 4 cups water or low-sodium stock
  • 1 cup flat-leaf parsley
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Nutrition Facts

Calories

224 cals

Fat

0 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g

Carbohydrates

31 g

Sugar

8 g

Fiber

7 g

Protein

11 g

Sodium

846 mg

Directions

  1. Heat the olive oil in a large Dutch oven over medium-high heat. Add the fennel seeds and let them sizzle for a minute or so. Add the onion and the diced fennel bulb and stalks. Saute for about 2 minutes or until the vegetables start to soften. Add a generous sprinkle of salt and ½ cup of water, partially cover and sweat for about 20 minutes or until the vegetables are tender but still have some bite, stirring occasionally.
  2. If using homemade beans, discard the bay leaf and add them along with all their cooking broth to the fennel. If using canned beans, add 4 cups of stock with the rinsed beans plus 4 cloves of peeled garlic. As the soup cooks, add more stock or water, ½ a cup at a time, if desired.
  3. Cook until the fennel is tender and the beans are easily mashed against the side of the pan. Smash some of the beans to thicken the soup, or give it a quick burst with an immersion blender. If you like a smooth soup, blend thoroughly. Stir in the chopped parsley and chopped fennel tops. Simmer for 2 minutes. Taste for seasonings and serve.

Chef Tips

Unlike homemade beans, always drain and rinse canned beans before using them. Canned bean liquid is loaded with salt.

For a silky smooth texture, blend the soup thoroughly. This will ensure the soup is easy to swallow.

Registered Dietitian Approved

Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


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