Cauliflower, fennel and cannellini bean soup recipe

This recipe makes a mouthwatering cauliflower soup which is low in fat, rich in protein and bursting with nutrients. The perfect base for a healthy meal or entrée, it is suitable individuals who follow vegan, cholesterol-lowering and low-fat diets.

• 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:

Energy	1147 kJ 274 cal
Protein	18.9 g
Total fat	3.8 g
Saturated fat	0.7 g
Carbohydrates	34.5 g
Total sugars	11.6 g
Fibre	19.6 g
Sodium	1543.3 mg
Cholesterol	0 mg
Potassium	1202.1 mg
Calcium	198.4 mg

 

More information

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.