Fassolatha
Warm your soul with Fassolatha, Greece's beloved traditional bean soup and a shining star of Mediterranean cuisine. This hearty and wholesome recipe combines tender white beans, fresh tomatoes, and a medley of aromatic vegetables like carrots, celery, and garlic, all simmered in a savory broth infused with olive oil, oregano, and a hint of bay leaf. Slow-cooked to perfection, this vegan-friendly dish boasts rich, comforting flavors that deepen over time, making it perfect for meal prep or a cozy family dinner. Garnished with fresh parsley and served with a squeeze of lemon juice and crusty bread, Fassolatha is as nourishing as it is delicious. Perfect for those seeking healthy, plant-based meal ideas or a taste of authentic Greek cooking.
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Recipe Information
Ingredients
- 250 grams dried white beans (e.g., cannellini or navy beans)
- 60 milliliters olive oil
- 1 medium onion, finely chopped
- 2 medium carrots, diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 2 tablespoons tomato paste
- 2 large ripe tomatoes, grated or finely chopped
- 1.5 liters vegetable stock or water
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
- 2 lemon wedges (for serving)
Instructions
Rinse the dried white beans thoroughly under cold water. Place them in a bowl, cover them with plenty of water, and let them soak overnight (or at least 8 hours).
Drain and rinse the soaked beans. Set them aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until softened and translucent, about 4-5 minutes.
Add the diced carrots, celery, and garlic to the pot. Stir and cook for another 4-5 minutes until the vegetables start to soften.
Stir in the tomato paste and cook for 1 minute to bring out its flavor.
Add the grated or finely chopped tomatoes to the pot and mix well. Cook for another 2-3 minutes until the tomatoes soften.
Add the rinsed white beans to the pot, followed by the vegetable stock or water. Stir everything together.
Toss in the bay leaf and sprinkle in the dried oregano, salt, and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid. Simmer gently for about 1.5 to 2 hours, stirring occasionally, until the beans are tender and the flavors have melded together. Add additional water if the soup becomes too thick during cooking.
Taste the soup and adjust the seasoning with more salt or pepper, if needed.
Remove the bay leaf before serving. Ladle the hot soup into bowls and garnish with freshly chopped parsley.
Serve with a drizzle of olive oil, a squeeze of lemon juice from the lemon wedges, and crusty bread on the side for dipping.
Nutrition Facts
Calories |
416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.9 g | 19% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1905 mg | 83% | |
| Total Carbohydrate | 56.3 g | 20% | |
| Dietary Fiber | 14.9 g | 53% | |
| Total Sugars | 10.8 g | ||
| Protein | 17.6 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 178 mg | 14% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 2067 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
