Mediterranean-Inspired Greek Bean Soup

Greek Bean Soup (Fasoulada) is a hearty Mediterranean dish that embodies both simplicity and robust flavor. This recipe is perfect for those chilly winter days or any time you crave a nourishing, vegan meal that’s both low in cholesterol and protein, making it suitable for a variety of dietary preferences.

Recipe Overview:

• Name: Greek Bean Soup (Fasoulada)
• Cook Time: 1 hour 10 minutes
• Prep Time: 15 minutes
• Total Time: 1 hour 25 minutes
• Description: Rib-sticking and economical with a Mediterranean flair! Serve with warm pita breads and crisp Greek salad.
• Recipe Category: Lunch/Snacks
• Keywords: Beans, Vegetable, Greek, European, Low Protein, Vegan, Low Cholesterol, Healthy, Winter, Weeknight, Stove Top, < 4 Hours, Easy, Inexpensive

Ingredients:

• Olive oil: 3 tbsp
• Onions: 3 medium, chopped
• Carrots: 2 medium, diced
• Celery ribs: 2, chopped
• Fresh parsley: 3 tbsp, chopped
• Dill weed: 2 tbsp, chopped
• Tomato paste: 2 tbsp
• Water: 8 cups
• Great Northern beans: 1 lb (about 2 cups), soaked and drained
• Fresh lemon juice: optional, for serving
• Salt and pepper: to taste

Nutritional Information per Serving:

• Calories: 138.6
• Fat: 5.4g
  • Saturated Fat: 0.8g
• Cholesterol: 0mg
• Sodium: 58.2mg
• Carbohydrates: 18.4g
  • Fiber: 5.2g
  • Sugar: 3.1g
• Protein: 5.4g

Instructions:

1. Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add chopped onions and sauté until tender and translucent, about 5-7 minutes.

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2. Add Vegetables: Stir in diced carrots, chopped celery ribs, fresh parsley, and dill weed. Cook until the carrots are slightly glazed, stirring occasionally, for about 5-7 minutes.

3. Incorporate Tomato Paste and Beans: Mix in tomato paste until vegetables are coated. Add drained great Northern beans and stir well to combine.

4. Season and Simmer: Pour in 8 cups of water. Season with salt and pepper to taste. Bring the soup to a boil over medium-high heat.

5. Simmer: Once boiling, reduce the heat to low, cover the pot, and let the soup simmer gently for at least 1 hour. Stir occasionally and check the beans for tenderness. You may simmer longer if needed until the beans are fully tender and the flavors have melded.

6. Finish and Serve: Just before serving, stir in fresh lemon juice if desired, adjusting to taste. Serve hot, garnished with additional fresh herbs if desired, alongside warm pita breads and a crisp Greek salad.

Tips and Variations:

• Bean Preparation: If using dried beans, soak them overnight for best results, or use the quick-soak method by bringing them to a boil for 2 minutes, then soaking for 1 hour before draining.
• Herbs: Feel free to adjust the amount of fresh parsley and dill according to your preference. These herbs add brightness and depth to the soup.
• Texture: For a thicker soup, mash some of the beans against the side of the pot during cooking, or blend a portion of the soup with an immersion blender before adding lemon juice.

Flavor Profile:

Greek Bean Soup (Fasoulada) offers a rich umami flavor from the combination of tomato paste, savory vegetables, and aromatic herbs. The addition of lemon juice at the end brightens the dish, complementing the earthy notes of the beans.

Serving Suggestions:

This soup is ideal for lunch or as a hearty snack. Pair it with warm, crusty bread or pita for dipping. A side of crisp Greek salad with olives and feta cheese balances the meal perfectly, adding freshness and texture.

Health Benefits:

• Low Cholesterol: Olive oil and the absence of animal products make this soup heart-healthy.
• High Fiber: Beans and vegetables provide a good amount of dietary fiber, aiding digestion and promoting satiety.
• Vegan and Protein-Conscious: Suitable for vegan diets and those seeking lower protein options, this soup is packed with plant-based protein from beans.

Conclusion:

Greek Bean Soup (Fasoulada) is not only a comforting and economical dish but also a nutritional powerhouse, showcasing the best of Mediterranean flavors. Whether you’re cooking for a weeknight dinner or hosting a casual gathering, this soup will surely delight with its wholesome ingredients and satisfying taste. Enjoy the warmth and goodness of this traditional Greek recipe, perfect for any season but especially cherished during colder months.