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Fennel Soup

Cozy Fennel Soup: A Hearty, Nourishing Delight

Fennel Soup is a comforting, nutritious dish full of flavor, perfect for dinner.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Soup
  • 1 large Onion Adds sweetness and depth of flavor; substitute shallots for a milder taste.
  • 1 medium Fennel Bulb Provides a subtle anise flavor; use leeks if unavailable.
  • 2 tablespoons Olive Oil Essential for sautéing, contributing healthy fats; can substitute with canola or avocado oil.
  • 4 cups Reduced-sodium Chicken or Vegetable Broth Forms the soup base; use homemade stock for richer flavor or replace with water for a lighter version.
  • 2 cans Cannellini Beans Adds heartiness and protein; any small white beans can serve as an alternative.
  • 1 can Diced Tomatoes Introduces acidity and brightness; fresh tomatoes can be used without peeling.
  • 1 teaspoon Dried Thyme Adds aromatic herbiness; fresh thyme is a great substitute if you have it.
  • to taste Pepper Provides seasoning and warmth; freshly ground black pepper is preferred.
  • 1 leaf Bay Leaf Enhances the overall flavor profile; remember to remove it after cooking for the best texture.
  • 2 cups Shredded Fresh Spinach Introduces color and nutrients; can be replaced with kale or Swiss chard.
Optional Toppings
  • to taste Freshly Grated Parmesan Cheese Adds a rich layer of flavor; perfect for serving sprinkled on top.
  • to taste Chili Flakes For those who like a kick; sprinkle some on for an added burst of heat.

Equipment

  • Large saucepan

Method
 

Step-by-Step Instructions
  1. In a large saucepan, heat 2 tablespoons of olive oil over medium heat. Add 1 chopped onion and 1 thinly sliced fennel bulb, stirring frequently. Sauté for about 5-7 minutes, or until the onion is translucent and the fennel is softened.
  2. Pour in 4 cups of reduced-sodium chicken or vegetable broth, followed by 2 cans of rinsed and drained cannellini beans, and 1 can of diced tomatoes. Sprinkle in 1 teaspoon of dried thyme and freshly ground black pepper to taste. Add 1 bay leaf and stir everything well.
  3. Increase the heat to high and bring the soup mixture to a rolling boil, which should take about 5 minutes.
  4. Reduce the heat to low, cover the saucepan, and let the soup simmer for 30 minutes.
  5. After 30 minutes, remove and discard the bay leaf from the soup. Stir in 2 cups of shredded fresh spinach and cook for an additional 3-4 minutes until the spinach has wilted.
  6. Ladle the soup into bowls while it’s still warm. Consider topping each serving with freshly grated Parmesan cheese or a sprinkle of chili flakes.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 4gVitamin A: 3000IUVitamin C: 15mgCalcium: 100mgIron: 2mg

Notes

This Fennel Soup can be enjoyed alone or paired with crusty bread for a complete meal.

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