Roasted Garlic & Fennel White Bean Soup

A Cozy Bowl of Comfort and Nourishment

There’s something magical about the way a pot of soup can fill your home with warmth and calm. This Roasted Garlic & Fennel White Bean Soup is one of those recipes that nourishes far beyond the bowl — it’s soothing, aromatic, and deeply satisfying.

The secret lies in slow, simple layering of flavor — starting with sweet roasted garlic, caramelized shallots, and fragrant fennel. As everything simmers, the beans melt into the broth, creating a naturally creamy texture without a drop of dairy. It’s humble, wholesome food at its best.

I love making this soup on a Sunday afternoon — it sets the tone for a week of nourishment and ease. Serve it with a drizzle of good olive oil and a sprinkle of fresh herbs, and you’ve got a bowl of pure comfort that’s also packed with fiber, plant protein, and anti-inflammatory goodness.

This is the kind of meal that reminds me why I love cooking at home: it’s grounding, creative, and connects us to something simple and essential — caring for ourselves with love.

💛 Why This Is Good for You

• Roasted Garlic — rich in antioxidants and gentle on digestion, it helps boost immunity.

• Fennel — aids digestion, reduces bloating, and adds a subtle sweetness.

• Cannellini Beans — a plant-powered source of protein and fiber that keeps blood sugar steady.

• Spinach or Kale — packed with minerals and phytonutrients that support cellular health.

• Lemon — brightens the flavor and supports detoxification.

Every spoonful supports your body’s natural rhythm — grounding, cleansing, and energizing all at once.

🌱 Nourish in Motion

While your soup simmers, take a 10-minute stretch break or step outside for a quick walk.

Let the gentle rhythm of movement mirror the simmer on your stove — both are acts of self-care that keep your energy flowing.

🍋 The Recipe

🥣 Ingredients

    •    1 small head garlic

    •    3 Tbsp extra virgin olive oil, divided

    •    3 large shallots, finely chopped

    •    1 small fennel bulb, cored and diced (use the fronds for garnish if available)

    •    2 medium carrots, sliced

    •    2 celery stalks, diced

    •    2-3 Tbsp tomato paste

    •    2 tsp smoked paprika (optional, for warmth and color)

    •    2 tsp Italian seasoning

    •    2 tsp dried oregano

    •    2 tsp dried thyme

    •    ½ tsp red pepper flakes (or to taste)

    •    3 (15-oz) cans cannellini beans, drained and rinsed

    •    5 cups low-sodium chicken or vegetable broth

    •    1 tsp sea salt (adjust to taste)

    •    ¼ tsp ground black pepper

    •    1 Tbsp fresh lemon juice

    •    3 cups baby spinach or chopped kale

    •    1–2 tsp good olive oil, for finishing

    •    Fresh parsley or fennel fronds, for garnish

⸻

🔥 Instructions

    1.    Roast the garlic:

Preheat oven to 400°F (200°C). Slice the top off the garlic head to expose the cloves. Drizzle with 1 tsp olive oil, wrap in foil, and roast for 25–30 minutes, until soft and caramelized. Cool slightly, then squeeze the cloves out and mash into a paste.

    2.    Sauté the aromatics:

In a large soup pot or Dutch oven, heat 2 Tbsp olive oil over medium heat. Add shallots, fennel, carrots, and celery. Sauté for 8–10 minutes, stirring occasionally, until vegetables are tender and lightly golden.

    3.    Build the flavor:

Stir in roasted garlic paste and tomato paste. Cook for 1–2 minutes to deepen the flavor. Add smoked paprika, Italian seasoning , oregano, thyme, and red pepper flakes; cook another minute until fragrant.

    4.    Simmer:

Add cannellini beans, broth, bay leaves, salt, and pepper. Bring to a gentle boil, then reduce heat and simmer uncovered for 20 minutes, letting the flavors meld.

    5.    Blend for creaminess:

Remove about 2 cups of soup (mostly beans and broth) and blend until smooth. Return to the pot and stir — this creates a naturally creamy texture without any dairy.

    6.    Finish and brighten:

Stir in spinach or kale and cook 2–3 minutes, just until wilted. Remove from heat, stir in lemon juice, and drizzle with a touch of olive oil.

    7.    Serve:

Ladle into bowls and garnish with fresh parsley or fennel fronds. Finish with a sprinkle of black pepper and a drizzle of olive oil.

✨ Final Thought

Cooking doesn’t have to be complicated. When we focus on real ingredients, slow cooking, and simple rituals, even an ordinary meal becomes an expression of love — for ourselves and those we share it with.

So, pour yourself a bowl, take a deep breath, and savor the nourishment you’ve created. 🌿