The Sol Journal

Fennel and White Bean Soup

recipes

Fennel and White Bean Soup

20 September, 2023

A hearty broth that boosts your immunity and is perfect for a quick weeknight dinner and winter meal prepping.

TIME: 30 minutes
MAKES: 4

Our delightful Fennel and White Bean Soup is a wholesome and flavourful dish packed with nourishing ingredients ready in just 30 minutes. This recipe boasts only seven simple ingredients: vitamin C and K-rich kale and fennel, cannellini beans for fibre, folate, and iron, and a hearty broth that boosts your winter immunity. Not only is this soup a fantastic option for quick weeknight dinners, but it is also perfect for winter meal prepping. Prepare a batch and store it in the freezer for up to three months, ensuring a  convenient and nourishing meal whenever you need it.

 

Ingredients

1 tablespoon organic butter, ghee or olive oil
1 medium brown onion
1 large fennel bulb sliced thin (reserve the fronds)
4 cloves garlic, chopped
1 bunch of kale or Swiss chard
2 cans of cannellini beans rinsed and drained
1 lemon, zest and juice
4 -5 cups of vegetable or bone broth depending on your desired consistency
Salt and pepper to taste
Optional: Top with parmesan cheese and fennel fronds

 

Method

  1. Combine 1 of the cans of cannellini beans and 1 cup of your broth of choice into a blender and blend until completely smooth. This can be set aside for later.
  2. Heat the olive oil in a large pot over medium heat. Add the onion and fennel and cook until softened, stirring occasionally for about 10 minutes. Add in the garlic and continue to cook for 1 to 2 more minutes.
  3. Add the remaining can of cannellini beans to the onions and cook for 1 minute.
  4. Stir in blended mixture, chopped greens of choice, the remaining broth, salt, and black pepper. Bring mixture to a boil, reduce to a simmer and cook uncovered for 20 minutes, or until soup slightly thickens.
  5. To finish stir in the lemon zest and juice. Top with a sprinkle of parmesan cheese and reserved fennel fronds.

 

Notes: This soup gets even better overnight and can also be stored in the freezer for up to 3 months for winter meal prep.