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I started throwing ingredients together on a cold wintry day – this fabulous thick and warming soup was the result. The fennel adds brightness and provides a nice contrast to the hearty beans and the heat of the crushed pepper.
Ingredients
- 1 tablespoon vegetable oil
- 1 bulb fennel, chopped
- 1 large onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable stock
- 1 (15.25 ounce) can black beans, undrained
- 1 (14.5 ounce) can diced tomatoes
- 1 teaspoon red pepper flakes
- 1 teaspoon ground black pepper
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 2 bay leaves
- 1 (10 ounce) package frozen spinach, thawed
Directions
Step 1
Heat oil in a large pot over medium heat. Add fennel and onion; cook and stir until slightly softened, about 5 minutes. Stir in garlic; cook until fragrant but not browned, about 2 minutes.
Step 2
Pour vegetable stock, black beans, diced tomatoes, red pepper flakes, pepper, cumin, thyme, and bay leaves into the pot. Bring to a gentle boil; reduce heat and simmer, stirring occasionally, until fennel is tender, 35 to 45 minutes. Add spinach, stirring to separate leaves; simmer until heated through, 1 to 2 minutes.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 224 | |
| % Daily Value * | |
| Total Fat5g | 7% |
| Saturated Fat1g | 4% |
| Sodium934mg | 41% |
| Total Carbohydrate35g | 13% |
| Dietary Fiber14g | 48% |
| Total Sugars5g | |
| Protein12g | |
| Vitamin C26mg | 131% |
| Calcium225mg | 17% |
| Iron7mg | 41% |
| Potassium1073mg | 23% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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