Recipe description
Published on: June 6, 2026
High Fiber
Plant Based
Ingredients
Fennel
2
cup
White beans
2
cup
Onion
1
piece
Garlic
2
piece
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Thyme
1
teaspoon
Salt
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic; sauté until softened.
3
Stir in the fennel and thyme; cook for another 5 minutes.
4
Add the white beans and vegetable broth; bring to a boil.
5
Reduce heat and simmer for 20 minutes until flavors meld.
6
Season with salt and black pepper to taste before serving.
Nutrition
340 kcal
Calories
15 g
Protein
45 g
Carbohydrates
12 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
Why this recipe fits you
- Rich in fiber from white beans and fennel.
- Plant-based protein supports satiety and gut bacteria.
- Simple, pantry-friendly ingredients with herbs for flavor.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
What are the main ingredients and nutrition highlights?
Main ingredients are white beans, fennel, onion, garlic, olive oil, and vegetable stock; the soup is high in fiber and plant-based protein, with prebiotic fiber to support gut health as part of a balanced diet.
Is this soup vegan and gluten-free?
It's vegan; gluten-free if you use gluten-free stock and check any added ingredients.
Can I make it ahead and store it?
Yes; refrigerate for 3–4 days, or freeze for up to 3 months; reheat gently.
What can I substitute for fennel if I don’t like the flavor?
Try anise, celery seeds, or omit fennel and use leeks instead.
How long does it take to cook?
About 30–40 minutes total, depending on prep and whether you’re using canned or dried beans.
Can I use canned beans?
Yes; rinse and add them; using canned beans shortens the cooking time.
How can I make it creamier?
Add a splash of plant-based milk or blend part of the soup.
How can I adjust the heat or herbs to taste?
Add red pepper flakes for heat; adjust fennel amounts or add parsley for brightness.
What should I serve it with?
Crusty bread or a simple salad are nice accompaniments.
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