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Survivor/During Treatment |150 calories per serving|45 minute recipe

Fennel & White Bean Soup

This content was last updated on June 24, 2022

This simple, soothing soup is light on the palate and easy on the digestive system. Packed with plant-based protein and tons of fiber from the beans, it hits the mark when you’re aiming for small, frequent meals. Leftovers freeze well, and this recipe is very quick to make if using canned beans. Canned cannellini beans or great northern beans work well for this soup.


  • 2 Tbsp. extra-virgin olive oil
  • 1 tsp. fennel seeds
  • 1 medium onion, diced
  • 2 large fennel bulbs and stalks, sliced and diced, feathery tops chopped and reserved
  • Salt, to taste
  • 4 1/2 cups water or low-sodium vegetable stock, divided
  • 1 15-ounce can cannellini beans,* drained and rinsed
  • 4 cloves garlic, peeled
  • 1 bay leaf
  • 1 cup flat-leaf parsley
Makes 6 servings (505g). Per serving: 150 calories, 6 g total fat (0.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 21 g carbohydrates, 6 g protein, 6 g dietary fiber, 160 mg sodium, 6 g sugar, 0 g added sugar.


  1. Heat oil in large Dutch oven over medium-high heat. Add fennel seeds and let them sizzle for a minute or so.
  2. Add onion, fennel bulbs and stalks and sauté for about 2 minutes or until vegetables start to soften. Add salt, to taste, and ½ cup of water, partially cover pot and sweat vegetables for about 20 minutes or until vegetables are tender but still have some bite, stirring occasionally.
  3. Add 4 cups of water or stock, beans, garlic and bay leaf. As soup cooks, add more stock or water, ½ cup at a time, if desired.
  4. Cook until fennel is tender and beans are easily mashed against side of pan. Smash some beans to thicken soup or give it a quick burst with an immersion blender.
  5. Stir in chopped parsley and chopped fennel tops. Simmer 2 minutes. Add additional salt, if needed, and serve.


*Dried lima beans may be substituted for cannellini  beans.

For a silky-smooth texture, blend soup thoroughly. This will ensure soup is easy to swallow.

Recipe in partnership with Cook for Your Life.

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This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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