Roasted Tomato, Fennel & Capsicum Soup with White Beans

Roasted Tomato, Fennel & Capsicum Soup with White Beans

Roasted Tomato, Fennel & Capsicum Soup with White Beans

This soup is delicious and filling and so simple to make! It's an excellent soup to make if you are batch-cooking or meal-prepping too. 

For convenience you can use tinned beans, but when I have time I love to soak my own beans overnight, cook them for an hour - and then to lower the glycemic impact I like to refrigerate them overnight. This increases the resistant starch content. You can read more about this HERE and HERE!


5 tomatoes, washed and cut into quarters
1 large fennel (or two small ones), washed peeled and cut into quarters
2 red capsicum, cored and seeds removed
2 onions, peeled and cut in half
1 whole bulb of garlic with the top chopped off You don't have to use this much garlic, but I recommend you give it a try - roasted garlic has such a mild flavour.
1 tablespoon olive oil
2 x 400g tins of white beans (Cannellini, white kidney, etc), rinsed - or equivalent amount of dried beans that you have soaked overnight and then cooked for an hour.
2 cups stock or water*
Salt and pepper to taste


** Check out my step-by-step prep pics below **

Line a baking tray with baking paper.

Arrange tomatoes, fennel, capsicum, onion and garlic bulb on a baking tray
Drizzle or spray with olive oil (I have an awesome oil spray bottle that I can pump full of air to produce a fine oil mist!)

Season *lightly* with a little salt and pepper, and roast in a pre-heated oven (150 degrees celsius) for at least one hour.

Check after 30-40 minutes and turn if necessary. Keep a close eye on the capsicums. If the skins char and blacken, remove from oven, let cool and remove the skin. Lower the heat of the oven if you need to. All ovens are different so cooking time will vary. I usually cook mine for 90 minutes. We want the veggies to roast and caramelise but not to blacken. 

If you have a high speed blender like a Vitamix:

When the tomatoes, onion, fennel, capsicum and garlic are nicely roasted, remove from baking tray and place into a high speed blender with 2-3 cups of stock or water.

You will need to squeeze the garlic cloves out of their skins, so let it cool down before you do this. They cloves will come out of their skins easily, and it's quite a cathartic thing to do after a stressful day!

When the soup is blended, pour into a saucepan and simmer for 15-20 minutes.

Alternatively, you can use a stick blender:

Just place your roasted tomatoes, fennel, onion, capsicum and squeezed-out garlic cloves in a saucepan with 2-3 cups of stock or water. Simmer for 15-20 minutes, then blend with a stick blender.

Once you blended your soup:

Stir in tinned or cooked white beans and simmer for a further 10-15 minutes to heat the beans through.

Season with salt and pepper to taste, serve and enjoy!

* You can use whatever flavour of stock you like. But honestly, I find this soup is just as delicious if I make it with water. Just add a touch more seasoning.