This simple tomato and fennel soup is delicious, nutritious, made with a handful of ingredients and ready in 30 minutes!
Tomatoes, fennel and white beans – that’s all you need to prepare this healthy, filling and rich in plant based protein soup. You can enjoy it in the summer, made with fresh tomatoes or in the colder months, using tomato passata or tinned tomatoes.
Fennel is an ideal vegetable to use in soups. It cooks quickly, retains its complex flavour and makes a great natural thickener.
Thanks to its interesting taste, fennel can turn even a simple, minimalist dish such as this tomato soup into a flavourful meal. Plus it’s incredibly nutritious!
What does fennel taste like?Fennel has a mild anise flavor and a texture similar to celery. It’s fresh and crunchy when raw but once its cooked, fennel becomes soft and creamy. You can eat it raw, cook it, steam it or roast it.
Aside from its many culinary uses, fennel is highly nutritious and packed with nutrients. It may help protect against chronic diseases, including certain cancers.
SEE ALSO: Tomato soup with roasted white beans
What will you need to prepare tomato and fennel soup?Tomatoes: use fresh when in season and tomato passata / tinned tomatoes in the colder months
Fennel: use medium size, firm bulbs with bright green stalks
Fennel seeds: adding dried fennel seeds to the soup, perfectly emphasizes its slightly anise flavor
Olive oil: used for sauteing the vegetables
Onion and garlic: used as a flavor base for the soup
Stock or water: use either vegetable stock or water
Harissa, fresh or dried chillies: adjust the amount of spice to your liking or skip this ingredient if you don’t like spicy food
Beans: I like to add white beans, but any other type of beans will work perfectly in this recipe. Don’t like beans? Use cooked lentils or chickpeas instead!
Spinach: used it for colour and texture
Arugula and lemon salad: for serving, optional
Tomato and fennel soup with white beans
- 2 bulbs fennel chopped
- 2 pounds tomatoes or 2 tins
- 2 tbsp olive oil
- 1 onion diced
- 2 cloves garlic minced
- 4 cups vegetable stock or water
- 1 cup white beans cooked or canned
- salt to taste
- 1 tsp harissa paste or to taste
- Rinse fennel bulbs thoroughly. Trim off the green stalks above the bulb [ you can use the leafy fennel fronds that grow out of the stalks for garnish or add to the soup ].Cut the bulb lengthwise and slice each part across quite thinly - removing the core of the fennel is not necessary, just chop it all up.
- Peel and chop the tomatoes: - fill a pot with water and bring to a boil- cut an "x” on each tomato [ just deep enough to penetrate the skin ]- prepare a bowl with cold water- place each tomato into the boiling water and simmer for 30 seconds- remove the tomato and place in the ice bath- when cool enough to handle, peel the skin and chop the tomatoes into smaller cubes
- In a large pot, heat up the olive oil and sauté the onion, the fennel and the garlic together with fennel seeds.
- Add chopped tomatoes, harissa [ if using ] and pour in the stock.
- Season to taste with salt and pepper if needed and cook for 10 minutes.
- Add beans and spinach and cook for additional 5 minutes
182 kcal | Carbohydrates 23 g | Protein 83 g | Fat 5.7 g | Fiber 10 g
How to store and reheat tomato and fennel soup?To store leftovers: Make sure to let your soup come to room temperature. Then store in the fridge, covered for 4 – 5 days.
Ways to freeze: Once the soup is cooled, pour it into a freezer safe container. Freeze it for up to a month.
How to reheat: To reheat a single serving, pour it into a small pan and warm it up on the stovetop [ you can also pour it into a bowl and microwave it for a few minutes until warmed through ].
For a bigger batch, just pour it back into the pot and warm it up on the stovetop.
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @vitobites on Instagram and hashtag it #vitobites.
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