Fassoulada Bean Soup
Warm, hearty, and packed with Mediterranean flavors, Fassoulada Bean Soup is the ultimate comfort food that brings Greek tradition to your table. Made with tender cannellini or navy beans, sweet carrots, savory celery, and a flavorful blend of herbs like oregano and thyme, this rich tomato-based soup is a celebration of wholesome simplicity. Simmered to perfection with a splash of olive oil and brightened with fresh parsley, this protein-packed dish is as satisfying as it is nutritious. Perfect as a main course or an appetizer, Fassoulada pairs beautifully with crusty bread and a side of olives for an authentic, rustic meal. Ready in just over 90 minutes, this cozy, plant-based soup is ideal for weeknight dinners or meal prepping.
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Recipe Information
Ingredients
- 250 grams dried white beans (cannellini or navy beans)
- 60 milliliters olive oil
- 2 medium carrots, chopped
- 2 stalks celery stalks, chopped
- 1 large onion, finely diced
- 3 cloves garlic cloves, minced
- 2 tablespoons tomato paste
- 400 grams crushed tomatoes (canned)
- 1 liter vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons fresh parsley, chopped
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 liter water (for soaking and cooking beans)
Instructions
Rinse the dried white beans thoroughly under cool running water. Place them in a large bowl and cover with water. Let the beans soak overnight or for 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 carrots, celery, and onion, and sauté for about 5-7 minutes until the vegetables are softened.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Add the tomato paste to the pot and cook for 1-2 minutes, stirring constantly, to release its rich flavor.
Add the soaked beans, crushed tomatoes, vegetable broth, dried oregano, dried thyme, bay leaf, salt, and black pepper. Stir everything well to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for about 60-70 minutes, or until the beans are tender. Stir occasionally and add a little water if the soup begins to thicken too much.
Taste and adjust the seasoning if necessary. Remove the bay leaf before serving.
Serve the Fassoulada hot with a drizzle of olive oil and a sprinkle of fresh parsley on top. Optionally, serve with crusty bread or a side of olives for a complete Mediterranean meal.
Nutrition Facts
Calories |
331 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 835 mg | 36% | |
| Total Carbohydrate | 46.1 g | 17% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 8.8 g | ||
| Protein | 14.5 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 1147 mg | 24% | |
*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.
