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Fasolada
This Fasolada recipe brings a healthful twist to the classic Greek white bean soup, emphasizing nutrient-dense ingredients and heart-healthy olive oil. A comforting, plant-based meal that embodies the essence of Mediterranean cuisine, it's both nourishing and satisfying.
120 min4 servingsmediterraneanmain course
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
paleo
primal
whole30
mediterranean
Nutrition Facts
Per serving
Calories671
% Daily Value*
Total Fat 14g18%
Saturated Fat 2g9%
Trans Fat 0g
Cholesterol 0mg
Sodium 41mg2%
Total Carbohydrate 126g46%
Dietary Fiber 31g111%
Total Sugars 39g
Protein 28g56%
Calcium 403mg31%
Iron 11mg59%
Potassium 1816mg39%
Vitamin A 254mcg28%
Magnesium 245mg58%
Zinc 6.4mg58%
Estimated nutrition — not all ingredients could be calculated.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 2 cups beans
- 2 medium carrot
- 2 stalks celery
- 1 large onion
- 2 pieces garlic
- 2 large tomatoes
- 3 tablespoons olive oil
- 2 cups spinach
- 0.25 cup parsley
- 6 cups water
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
- 1Rinse and soak the white beans overnight in water.
- 2Drain and rinse the soaked beans, then add them to a large pot with fresh water. Bring to a boil, then reduce heat and simmer for 1 hour or until tender.
- 3While the beans are cooking, chop the carrots, celery, onion, and garlic.
- 4In a separate pan, heat the olive oil over medium heat. Add the chopped vegetables and sauté until softened, about 5-7 minutes.
- 5Dice the tomatoes and add them to the pan with the other vegetables, cooking for another 5 minutes.
- 6Once the beans are cooked and tender, add the sautéed vegetables to the pot. Add salt and black pepper.
- 7Simmer the soup for another 30 minutes, allowing the flavors to meld.
- 8Wash and chop the spinach and parsley.
- 9Add the spinach and parsley to the pot, stirring until the spinach wilts.
- 10Adjust seasoning according to taste, adding more salt or pepper if needed.
- 11Serve the soup warm, drizzling a bit more olive oil on top if desired.
- 12Enjoy your nourishing bowl of Fasolada, rich in flavors and health benefits.
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