Fassoulada Bean Soup

Warm, hearty, and packed with Mediterranean flavors, Fassoulada Bean Soup is the ultimate comfort food that brings Greek tradition to your table. Made with tender cannellini or navy beans, sweet carrots, savory celery, and a flavorful blend of herbs like oregano and thyme, this rich tomato-based soup is a celebration of wholesome simplicity. Simmered to perfection with a splash of olive oil and brightened with fresh parsley, this protein-packed dish is as satisfying as it is nutritious. Perfect as a main course or an appetizer, Fassoulada pairs beautifully with crusty bread and a side of olives for an authentic, rustic meal. Ready in just over 90 minutes, this cozy, plant-based soup is ideal for weeknight dinners or meal prepping.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 6

Ingredients

• 250 grams dried white beans (cannellini or navy beans)
• 60 milliliters olive oil
• 2 medium carrots, chopped
• 2 stalks celery stalks, chopped
• 1 large onion, finely diced
• 3 cloves garlic cloves, minced
• 2 tablespoons tomato paste
• 400 grams crushed tomatoes (canned)
• 1 liter vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 2 tablespoons fresh parsley, chopped
• 1 leaf bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 liter water (for soaking and cooking beans)

Directions

Step 1

Rinse the dried white beans thoroughly under cool running water. Place them in a large bowl and cover with water. Let the beans soak overnight or for 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 carrots, celery, and onion, and sauté for about 5-7 minutes until the vegetables are softened.

Step 4

Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.

Step 5

Add the tomato paste to the pot and cook for 1-2 minutes, stirring constantly, to release its rich flavor.

Step 6

Add the soaked beans, crushed tomatoes, vegetable broth, dried oregano, dried thyme, bay leaf, salt, and black pepper. Stir everything well to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for about 60-70 minutes, or until the beans are tender. Stir occasionally and add a little water if the soup begins to thicken too much.

Step 8

Taste and adjust the seasoning if necessary. Remove the bay leaf before serving.

Step 9

Serve the Fassoulada hot with a drizzle of olive oil and a sprinkle of fresh parsley on top. Optionally, serve with crusty bread or a side of olives for a complete Mediterranean meal.

Nutrition Facts

Serving size	3128.6 grams (3128.6g)

Amount per serving	% Daily Value*
Calories	2014

Total Fat 69.30g	89%
Saturated Fat 11.00g	55%
Polyunsaturated Fat 8.40g
Cholesterol 0mg	0%
Sodium 5434mg	236%
Total Carbohydrate 277.50g	101%
Dietary Fiber 67.40g	241%
Total Sugars 53.70g
Protein 87.20g	174%

Vitamin D 0IU	0%
Calcium 757mg	58%
Iron 22mg	123%
Potassium 6946mg	148%

*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: 29.9%

Protein: 16.7%

Carbs: 53.3%