Fennel & White Bean Soup- anti-cancer recipes- cook for your life

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 Fennel & White Bean Soup is light on the palate and on the digestive system — it does the job when treatment puts you under the weather. It’s also quick...

Ingredients

  • 2 (15 ounce) cans, drained and rinsed or 2 cups homemade white beans and their broth (See Ann’s Tips)
  • 4 cloves garlic, peeled
  • 1 bay leaf
  • 2 tablespoons extra virgin olive oil, divided
  • 1 teaspoon fennel seeds
  • 1 medium onion, diced
  • 2 large fennel bulbs and stalks sliced and diced, feathery tops chopped and reserved
  • Sea salt, to taste
  • 4 cups water or low-sodium stock
  • 1 cup flat leaf parsley

Nutrition Facts

Calories

144 cals

Fat

7 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g

Carbohydrates

16 g

Sugar

7 g

Fiber

4 g

Protein

6 g

Sodium

1011 mg

Directions

  1. Heat the 2 tablespoons of 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. Sauté for about 2 minutes or until the vegetables start to soften. Add a generous sprinkle of sea salt, partially cover, and sweat for about 20 minutes or until the vegetables are soft and turning golden, mixing occasionally. Add ½ cup of water. Simmer until the veg are just tender but still have some bite
  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 against the side of the pan to thicken the soup, or give it a quick burst with an immersion blender. If you like a smooth soup, blend until the soup is smooth. 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. The liquid they are canned in is loaded with salt. Add 4 cups of water or low sodium stock to the soup for the extra liquid.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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