Cauliflower, Fennel and Cannellini Bean Soup

• Ingredients
• Method
• Nutritional content

Ingredients

Makes 4 mains 

• 1/2 medium cauliflower (about 500 g)
• 1 medium fennel bulb  (about 200 g)
• 2 cans cannellini beans (800 g), rinsed and drained
• 1 large brown onion
• 3 cloves garlic, crushed
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 lemon (zest and juice)
• 1 L salt-reduced vegetable stock
• Salt and pepper to taste

Method

1. Dice all vegetables and place in a large pot with stock, garlic, beans, cumin, coriander and lemon zest.
2. Simmer for approximately 30 minutes, or until the vegetables are soft.
3. Blend in a food processor until completely smooth.
4. Squeeze in lemon juice and add salt and pepper to taste.

Preparation time: 10 minutes
Cooking time: 40 minutes
Difficulty rating: Easy

Tips

• Use more or less stock for a thicker or thinner soup.
• Serve with a dollop of low-fat yoghurt for extra taste and calcium. Calcium is an important micronutrient that helps build and maintain healthy teeth and bones. This is a particularly good idea if you have trouble consuming enough calcium or have an increased need for calcium, for example if you are:
  • Pregnant in the second or third trimester;
  • Breastfeeding;
  • An adolescent girl or mature woman.
• Serve with your favourite wholegrain bread for extra fibre. Fibre is used by the gastrointestinal system to digest food and should be consumed every day. Wholegrain cereals such as brown bread and rice are the best source of fibre.
• Check product labels when buying processed products like canned beans and liquid stock. Choose the brand with the lowest salt, sugar and fat content. It's an easy step you can take to improve your diet and reduce your risk of developing chronic health conditions like obesity, erectile dysfunction, type 2 diabetes mellitus and metabolic syndrome.

This recipe comes to you from Shelley's kitchen in Wayville, SA.

Nutritional content

Nutritional analysis per serve:

More information

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For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.

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Article Dates:

Modified: 11/10/2011

Created: 10/10/2011