Inspired by Dr B‘s new book, Fiber Fueled, this gut-loving super soup delivers on nutrition in a big way. It’s PACKED with prebiotic fibre from beans, lentils, and onion. Prebiotics feed the ‘good’ gut bacteria, are metabolised into magic little compounds called SCFAs (okay, they’re science and not magic, and SCFA stands for short-chain fatty acid) which in turn promote good gut health, better mental wellbeing, stronger immunity, and a healthier waistline.

Now that things are getting cooler here in Australia, how good is soup! And this recipe couldn’t be easier. This recipe makes four small serves, with each delivering 367 calories, 19 grams of protein, and a gobsmacking 15.7 grams of dietary fibre. WIN!

And if you love this gut-healthy, fibre-filled recipe, check out these carrot cupcakes — dessert, maybe?

What You’ll Need

4 tb extra-virgin olive oil

2 tsp fennel seeds

1 tsp red chilli flakes

2 medium brown onions, peeled and thinly sliced

1x 400g tin cannellini beans, drained and rinsed

1x 400g tin brown lentils, drained and rinsed

1x 400g tin peeled and diced tomatoes

500ml chicken or vegetable stock, salt-reduced

1/2 tsp dried mixed herbs

sea salt and black pepper, to taste

2 handfuls baby spinach

large handful flat-leaf parsley or basil, to serve

shaved parmesan, to serve (optional)

sourdough toast, to serve (optional)


Heat a heavy-based pot (cast iron is ideal) over a low-medium heat and dry roast the fennel seeds for 60 seconds, or until fragrant.

Pour them into a mortar and pestle with the chilli flakes and one tablespoon olive oil, and pound it all together. Place to one side.

Add the remaining olive oil to the pot, increase the heat to medium, and saute the onions for 4-5 minutes, or until translucent.

Return the chilli-fennel-oil mix to the pot and stir through the onions until well combined. Add the beans, lentils, tomatoes, and stock.

Combine well, then add the dried herbs and season with salt and pepper.

Bring to the boil, then reduce to a simmer and let cook, covered, for 20-30 minutes. Take off the heat and stir through the spinach until wilted.

Serve this gut-loving super soup with parmesan, fresh parsley or basil, and a slice of your favourite wholegrain toast. You could even use a slice of my favourite soda bread, for a little more prebiotic action in the form of resistant starch.

(PS… this tastes even better the day after it’s made, once all the flavours have combined more and it’s delicious and rich and yummy.)

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