Fassolatha

Warm your soul with Fassolatha, Greece's beloved traditional bean soup and a shining star of Mediterranean cuisine. This hearty and wholesome recipe combines tender white beans, fresh tomatoes, and a medley of aromatic vegetables like carrots, celery, and garlic, all simmered in a savory broth infused with olive oil, oregano, and a hint of bay leaf. Slow-cooked to perfection, this vegan-friendly dish boasts rich, comforting flavors that deepen over time, making it perfect for meal prep or a cozy family dinner. Garnished with fresh parsley and served with a squeeze of lemon juice and crusty bread, Fassolatha is as nourishing as it is delicious. Perfect for those seeking healthy, plant-based meal ideas or a taste of authentic Greek cooking.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 4

Ingredients

• 250 grams dried white beans (e.g., cannellini or navy beans)
• 60 milliliters olive oil
• 1 medium onion, finely chopped
• 2 medium carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 2 tablespoons tomato paste
• 2 large ripe tomatoes, grated or finely chopped
• 1.5 liters vegetable stock or water
• 1 bay leaf
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (for garnish)
• 2 lemon wedges (for serving)

Directions

Step 1

Rinse the dried white beans thoroughly under cold water. Place them in a bowl, cover them with plenty of water, and let them soak overnight (or at least 8 hours).

Step 2

Drain and rinse the soaked beans. Set them aside.

Step 3

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until softened and translucent, about 4-5 minutes.

Step 4

Add the diced carrots, celery, and garlic to the pot. Stir and cook for another 4-5 minutes until the vegetables start to soften.

Step 5

Stir in the tomato paste and cook for 1 minute to bring out its flavor.

Step 6

Add the grated or finely chopped tomatoes to the pot and mix well. Cook for another 2-3 minutes until the tomatoes soften.

Step 7

Add the rinsed white beans to the pot, followed by the vegetable stock or water. Stir everything together.

Step 8

Toss in the bay leaf and sprinkle in the dried oregano, salt, and black pepper. Stir to combine.

Step 9

Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid. Simmer gently for about 1.5 to 2 hours, stirring occasionally, until the beans are tender and the flavors have melded together. Add additional water if the soup becomes too thick during cooking.

Step 10

Taste the soup and adjust the seasoning with more salt or pepper, if needed.

Step 11

Remove the bay leaf before serving. Ladle the hot soup into bowls and garnish with freshly chopped parsley.

Step 12

Serve with a drizzle of olive oil, a squeeze of lemon juice from the lemon wedges, and crusty bread on the side for dipping.

Nutrition Facts

Serving size	2675.5 grams (2675.5g)

Amount per serving	% Daily Value*
Calories	1681

Total Fat 61.40g	79%
Saturated Fat 9.40g	47%
Polyunsaturated Fat 5.40g
Cholesterol 0mg	0%
Sodium 8055mg	350%
Total Carbohydrate 224.10g	81%
Dietary Fiber 59.00g	211%
Total Sugars 42.60g
Protein 71.00g	142%

Vitamin D 0IU	0%
Calcium 689mg	53%
Iron 20mg	108%
Potassium 8164mg	174%

*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.

Source of Calories

Fat: 31.9%

Protein: 16.4%

Carbs: 51.7%