Cauliflower and Bean Soup with Fennel Seed Parsley
Warm, comforting, and packed with nourishing flavors, this Cauliflower and Bean Soup with Fennel Seed Parsley is a one-pot wonder perfect for weeknight dinners or cozy lunches. Creamy cauliflower pairs beautifully with protein-rich cannellini beans, while fennel seeds infuse the broth with a subtle, aromatic sweetness. A finishing touch of fresh parsley and a splash of lemon juice brighten the dish, adding a pop of vibrant freshness to each spoonful. Ready in just 50 minutes, this vegetarian soup is easy to prepare, gluten-free, and brimming with wholesome ingredients. Serve it with crusty bread for a satisfying plant-based meal that’s as nutritious as it is delicious!
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 2 tablespoons Olive oil
- 1 medium diced Yellow onion
- 4 minced Garlic cloves
- 1.5 teaspoons Fennel seeds
- 5 cups Vegetable broth
- 2 cups drained and rinsed Cannellini beans
- 0.5 cup finely chopped Fresh parsley
- 1 tablespoon Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Prepare the cauliflower by trimming off the outer leaves, cutting the head into small florets, and washing thoroughly.
Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 5 minutes until it becomes translucent.
Stir in the minced garlic and fennel seeds, cooking for another minute until fragrant.
Add the cauliflower florets to the pot and stir to coat them in the aromatic mixture. Cook for 5 more minutes, allowing the cauliflower to begin softening.
Pour in the vegetable broth and bring the soup to a boil. Once boiling, lower the heat and let the soup simmer gently for 20 minutes or until the cauliflower is tender.
Using a slotted spoon, remove about half of the cooked cauliflower florets from the pot and set them aside.
Use an immersion blender to puree the remaining soup in the pot until smooth and creamy. If you don’t have an immersion blender, you can transfer the soup in batches to a countertop blender, then return it to the pot.
Add the cannellini beans, the reserved cauliflower florets, salt, and black pepper to the blended soup. Simmer for an additional 5 minutes to warm the beans through.
Stir in the chopped parsley and lemon juice, reserving a bit of parsley for garnish.
Taste the soup and adjust seasoning with more salt, pepper, or lemon juice if needed.
Serve the soup hot, garnished with the reserved parsley and an optional drizzle of olive oil if desired. Enjoy with crusty bread on the side!
Nutrition Facts
Calories |
351 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.5 g | 13% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1887 mg | 82% | |
| Total Carbohydrate | 52.4 g | 19% | |
| Dietary Fiber | 13.3 g | 47% | |
| Total Sugars | 9.8 g | ||
| Protein | 17.5 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 165 mg | 13% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1701 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
