Greek Fasolatha Navy Bean Soup
Warm your soul with Greek Fasolatha, a hearty navy bean soup bursting with Mediterranean flavors. This traditional Greek recipe combines tender, protein-rich navy beans with a savory blend of sautéed onions, carrots, celery, and garlic, simmered in a fragrant tomato broth infused with thyme, oregano, and a hint of bay leaf. Enhanced by a drizzle of olive oil and brightened with fresh parsley and a squeeze of lemon, this vegan-friendly comfort food is both nourishing and satisfying. Whether you're looking for a wholesome weeknight dinner or a way to explore Greek cuisine, this one-pot wonder is perfect for anyone craving a healthy, flavorful soup that’s easy to prepare. Serve it with crusty bread for an authentic touch!
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Recipe Information
Ingredients
- 1 cup dried navy beans
- 0.25 cup olive oil
- 1 medium, finely chopped onion
- 2 medium, peeled and diced carrots
- 2 medium, diced celery stalks
- 3 minced garlic cloves
- 2 tablespoons tomato paste
- 1 14-ounce can diced tomatoes
- 4 cups vegetable broth
- 2 cups water
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- 1 teaspoon (to taste) salt
- 0.5 teaspoon (to taste) black pepper
- 0.25 cup, chopped (for garnish) fresh parsley
- 4 (for serving) lemon wedges
Instructions
Rinse the dried navy beans under cold running water, then soak them in water overnight or for at least 8 hours. Drain and rinse before using.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables soften.
Add the minced garlic and cook for an additional minute until fragrant.
Stir in the tomato paste and diced tomatoes, and cook for 2-3 minutes, allowing the flavors to meld.
Add the soaked and drained beans to the pot, followed by the vegetable broth and water. Stir to combine.
Season with dried thyme, dried oregano, bay leaf, salt, and black pepper. Bring the mixture to a boil.
Once boiling, reduce the heat to a simmer. Cover the pot with a lid and let it cook for 60-90 minutes, or until the beans are tender. Stir occasionally and add a bit more water if the soup starts to thicken too much.
Taste and adjust the seasoning with more salt and pepper if necessary. Remove the bay leaf before serving.
Serve the soup hot, garnished with fresh parsley and a squeeze of lemon juice from the wedges. For added flavor, drizzle a bit of extra olive oil on top.
Nutrition Facts
Calories |
1351 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5584 mg | 243% | |
| Total Carbohydrate | 249.7 g | 91% | |
| Dietary Fiber | 66.6 g | 238% | |
| Total Sugars | 55.0 g | ||
| Protein | 73.8 g | 148% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 931 mg | 72% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 7716 mg | 164% | |
*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.
