Fennel and Black Bean Soup

4.5
(4)
3 Reviews
2 Photos

I started throwing ingredients together on a cold wintry day - this fabulous thick and warming soup was the result. The fennel adds brightness and provides a nice contrast to the hearty beans and the heat of the crushed pepper.

Submitted by jennifer
Published on October 4, 2018
Prep Time:
10 mins
Cook Time:
48 mins
Total Time:
58 mins
Servings:
4
Yield:
4 servings
Jump to Nutrition Facts

Ingredients

  • 1 tablespoon vegetable oil

  • 1 bulb fennel, chopped

  • 1 large onion, chopped

  • 2 cloves garlic, minced

  • 4 cups vegetable stock

  • 1 (15.25 ounce) can black beans, undrained

  • 1 (14.5 ounce) can diced tomatoes

  • 1 teaspoon red pepper flakes

  • 1 teaspoon ground black pepper

  • 1 teaspoon ground cumin

  • 1 teaspoon dried thyme

  • 2 bay leaves

  • 1 (10 ounce) package frozen spinach, thawed

Directions

  1. Heat oil in a large pot over medium heat. Add fennel and onion; cook and stir until slightly softened, about 5 minutes. Stir in garlic; cook until fragrant but not browned, about 2 minutes.

  2. Pour vegetable stock, black beans, diced tomatoes, red pepper flakes, pepper, cumin, thyme, and bay leaves into the pot. Bring to a gentle boil; reduce heat and simmer, stirring occasionally, until fennel is tender, 35 to 45 minutes. Add spinach, stirring to separate leaves; simmer until heated through, 1 to 2 minutes.

Nutrition Facts (per serving)

224 Calories
5g Fat
35g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 224
% Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 4%
Sodium 934mg 41%
Total Carbohydrate 35g 13%
Dietary Fiber 14g 48%
Total Sugars 5g
Protein 12g 24%
Vitamin C 26mg 29%
Calcium 225mg 17%
Iron 7mg 41%
Potassium 1073mg 23%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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