White Bean Fennel Soup


Even when the garden is snow-covered, its bounty crops up in the steaming bowls Donna Quinn passes around her Salem, Wisconsin table. 'This filling soup is a favorite with our family and is often requested for company dinners,' she reports. A hint of fennel accents the flavor or this quick-to-fix bean soup...and spinach and tomatoes add color.

Prep Time:
5 mins
Cook Time:
40 mins
Total Time:
45 mins
5 servings


  • 1 large onion, chopped

  • 1 small fennel bulb, thinly sliced

  • 1 tablespoon olive oil

  • 5 cups reduced sodium chicken broth or vegetable broth

  • 1 (15 ounce) can white kidney or cannelini beans, rinsed and drained

  • 1 (14.5 ounce) can diced tomatoes, undrained

  • 1 teaspoon dried thyme

  • ¼ teaspoon pepper

  • 1 bay leaf

  • 3 cups shredded fresh spinach


  1. In a large saucepan, saute onion and fennel in oil until tender. Add the broth, beans, tomatoes, thyme, pepper and bay leaf; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until fennel is tender. Discard bay leaf. Add spinach; cook 3-4 minutes longer or until spinach is wilted.


Nutritional Analysis: One serving (1-1/2 cups) equals 152 calories, 3 g fat (trace saturated fat), 0 cholesterol, 976 mg sodium, 23 g carbohydrate, 7 g fiber, 8 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 very lean meat.