This straightforward, soothing Fennel & White Bean Soup is mild on the palate and in addition on the digestive system—and does the job while you’re feeling beneath the climate. It additionally freezes fantastically and could be very fast to make if utilizing canned beans. Canned cannellini beans or nice northern beans work properly for this soup, however buttery dried lima beans might be an amazing substitute, too.
30 min prep
6 servings
10 components
Components
- 2 tablespoons additional virgin olive oil, divided
- 1 teaspoon fennel seeds
- 1 medium onion, diced
- 2 giant fennel bulbs and stalks, sliced and diced, feathery tops chopped and reserved
- Salt, to style
- 2 (15 ounces) cans cannellini beans, drained and rinsed or 2 cups homemade Basic White Beans and their broth (See Chef Ideas)
- 4 cloves garlic, peeled
- 1 bay leaf
- 4 cups water or low-sodium inventory
- 1 cup flat-leaf parsley
Instructions
- Warmth the two tablespoons of olive oil in a big Dutch oven over medium-high warmth. Add the fennel seeds and allow them to sizzle for a minute or so. Add the onion and the diced fennel bulb and stalks. Sauté for about 2 minutes or till the greens begin to soften. Add a beneficiant sprinkle of salt, partially cowl, and sweat for about 20 minutes or till the greens are delicate and turning golden, mixing sometimes. Add ½ cup of water. Simmer till the veg are simply tender however nonetheless have some chew.
- If utilizing home made beans, discard the bay leaf and add them together with all their cooking broth to the fennel. If utilizing canned beans, add 4 cups of inventory with the rinsed beans plus 4 cloves of peeled garlic. Because the soup cooks, add extra inventory or water, ½ a cup at a time if desired.
- Prepare dinner till the fennel is tender and the beans are simply mashed towards the aspect of the pan. Smash among the beans to thicken the soup, or give it a fast burst with an immersion blender. For those who like a easy soup, mix till the soup is easy. Stir within the chopped parsley and chopped fennel tops. Simmer for two minutes. Style for seasonings and serve.
Vitamin Details (per serving)
Energy: 305; Fats: 7g; Saturated fats: 1g; Polyunsaturated fats: 1g; Monounsaturated fats: 4g; Carbohydrates: 46g; Sugar: 8g; Fiber: 11g; Protein: 16g; Sodium: 1011 mg
Chef Ideas
In contrast to home made beans, all the time drain and rinse canned beans earlier than utilizing them. The liquid they’re canned in is loaded with salt.
For a silky easy texture, mix the soup totally, which makes it excellent for a nutritious and easy-to-swallow small meal.
Registered Dietitian Accepted
All our recipes are created by cooks and reviewed by our oncology-trained employees Registered Dietitian, Kate Ueland, MS, RD, to make sure that every is backed with scientific proof and meets the requirements set by the Academy of Nutrition and Dietetics.
This recipe was initially printed on Cook for Your Life. It’s utilized by permission.