This easy, soothing Fennel & White Bean Soup is gentle on the palate and likewise on the digestive system—and does the job once 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 effectively for this soup, however buttery dried lima beans might be a fantastic substitute, too.

30 min prep

6 servings 

10 elements 

Substances

  • 2 tablespoons additional virgin olive oil, divided
  • 1 teaspoon fennel seeds
  • 1 medium onion, diced
  • 2 massive 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

  1. 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 gentle and turning golden, mixing sometimes. Add ½ cup of water. Simmer till the veg are simply tender however nonetheless have some chunk.
  2. If utilizing selfmade 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.
  3. Cook dinner till the fennel is tender and the beans are simply mashed in opposition to the aspect of the pan. Smash a few of the beans to thicken the soup, or give it a fast burst with an immersion blender. If you happen to 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.

Diet Information (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

Not like selfmade beans, at all times 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 good for a nutritious and easy-to-swallow small meal.

Registered Dietitian Authorised

All our recipes are created by cooks and reviewed by our oncology-trained workers 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.

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