Fassoulatha
Warm up with a bowl of comforting Greek goodness by making Fassoulatha, a hearty white bean soup bursting with Mediterranean flavors. This traditional recipe combines tender cannellini or navy beans, aromatic sautéed onions, carrots, and celery with a rich tomato-based broth infused with garlic, oregano, and fresh parsley. Simmered to perfection, this plant-based dish is not only nourishing but also deeply satisfying, making it an ideal choice for meatless meals or cozy weeknight dinners. Serve it hot with a sprinkle of fresh parsley and a squeeze of lemon for a refreshing tang that brightens every bite. Packed with protein, fiber, and wholesome ingredients, Fassoulatha is a classic Mediterranean soup that’s as healthy as it is delicious.
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Recipe Information
Ingredients
- 250 grams dried white beans (cannellini or navy beans)
- 60 ml olive oil
- 1 medium onion, finely chopped
- 2 medium carrots, diced
- 2 celery stalks, diced
- 2 tablespoons tomato paste
- 400 grams canned diced tomatoes
- 3 garlic cloves, minced
- 1 dry bay leaf
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped (plus extra for garnish)
- 1.5 liters water or vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 1 lemon wedges (for serving)
Instructions
Rinse the dried white beans under cold water, then soak them in a large bowl with plenty of water for at least 8 hours or overnight. Drain and rinse before using.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until softened.
Add the diced carrots, celery, and minced garlic. Sauté for another 3-5 minutes until the vegetables begin to soften and become fragrant.
Stir in the tomato paste and cook for 1-2 minutes to deepen its flavor.
Add the canned diced tomatoes, drained white beans, bay leaf, dried oregano, and parsley to the pot. Stir well to combine.
Pour in the water or vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let the soup simmer gently for about 60-90 minutes, stirring occasionally, until the beans are tender and the soup has thickened.
Season with salt and black pepper to taste. Adjust the seasoning if needed.
Remove the bay leaf before serving. Serve hot, garnished with fresh parsley and accompanied by lemon wedges for a refreshing citrus kick.
Nutrition Facts
Calories |
1693 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.5 g | 90% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2800 mg | 122% | |
| Total Carbohydrate | 207.0 g | 75% | |
| Dietary Fiber | 57.3 g | 205% | |
| Total Sugars | 37.1 g | ||
| Protein | 68.4 g | 137% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 747 mg | 57% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 5273 mg | 112% | |
*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.
