I’ve borrowed the new Gwyneth Paltrow cookbook from the library – “My Father’s Daughter: Delicious, Easy Recipes Celebrating Family & Togetherness“.
I started reading and was immediately intrigued by the recipe on page 58 – “White Bean Soup: Two Ways” – I had a fennel bulb in my crisper drawer and was stumped on how I was going to cook it. So many other fennel soup recipes called for multiple bulbs, but this recipe only needed one fennel bulb!
I made a lot of alterations to the ingredients, but next time I’ll definitely stick closer to the original recipe and include the beans so it’ll be a complete meal! But I did really like my addition of both canned and sun-dried tomatoes.
The soup is just as delicious in its original chunky form:
Or you can blend it with an immersion blender
I had purchased Applegate Farms turkey franks as training treats for the dogs, and since I only had a can of baked beans, they were a perfect combination with the soup.
Recipe: Spicy Fennel Onion Tomato Soup
Makes 3-4 servings
1 Tbsp Extra Virgin Coconut Oil (or olive oil)
1 bulb fennel, chopped
3 smaller “spring” onions or 1 large regular onion, chopped. (Leeks work well too!)
1 carrot, chopped
cayenne chile powder or flakes to taste – I used just a pinch, and it added a perfect spice undertone.
5 pieces of sun dried tomatoes, chopped
Small can of unsalted diced tomatoes – about 1 1/2 cups
salt/pepper to taste
1-2 cups water
Optional: 1/4 tsp of tumeric and/or paprika spices.
- Heat large soup pot over medium heat. Add the coconut oil, then fennel, onions, and carrot. Turn heat down to low, and cook until softened, about 20-30 minutes.
- Once the vegetables become soft and sweet, add a few Tbsp of water and scrape up the browned bits at the bottom of the pan.
- Add the rest of the water, plus the chile, tomatoes, salt & pepper, then simmer on very low for about 30-40 minutes (I used a gas diffuser to really reduce the stove heat)
- Once the soup is finished, you can leave it chunky or use an immersion blender to puree to your preferred consistency.
Use the nutritional data as a guide; the info is not absolute, your results might vary considerably depending on your ingredients. I left out the sodium data since it can vary so much.
Total Fat: 5g
Saturated: 4g (from the coconut oil)
Vit A: 68%
Vit C: 65%
This soup tasted awesome the next day for lunch! Oh I love this soup!
UPDATE 2011-05-11: Made the soup again tonight, adding freshly made (dried) navy beans. I baked a couple of Whole Foods chicken sausages to slice into our bowls of soup; paired with a large salad of baby greens, this was a perfect dinner. Really low calorie too!
A few days ago, I made a batch, but added too many potatoes, and they overpowered the soup’s flavor. Potatoes are a great addition, but only when you add one or two at the most!