Fassoulatha

Warm up with a bowl of comforting Greek goodness by making Fassoulatha, a hearty white bean soup bursting with Mediterranean flavors. This traditional recipe combines tender cannellini or navy beans, aromatic sautéed onions, carrots, and celery with a rich tomato-based broth infused with garlic, oregano, and fresh parsley. Simmered to perfection, this plant-based dish is not only nourishing but also deeply satisfying, making it an ideal choice for meatless meals or cozy weeknight dinners. Serve it hot with a sprinkle of fresh parsley and a squeeze of lemon for a refreshing tang that brightens every bite. Packed with protein, fiber, and wholesome ingredients, Fassoulatha is a classic Mediterranean soup that’s as healthy as it is delicious.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 4

Ingredients

• 250 grams dried white beans (cannellini or navy beans)
• 60 ml olive oil
• 1 medium onion, finely chopped
• 2 medium carrots, diced
• 2 celery stalks, diced
• 2 tablespoons tomato paste
• 400 grams canned diced tomatoes
• 3 garlic cloves, minced
• 1 dry bay leaf
• 1 teaspoon dried oregano
• 2 tablespoons fresh parsley, chopped (plus extra for garnish)
• 1.5 liters water or vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 1 lemon wedges (for serving)

Directions

Step 1

Rinse the dried white beans under cold water, then soak them in a large bowl with plenty of water for at least 8 hours or overnight. Drain and rinse before using.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until softened.

Step 3

Add the diced carrots, celery, and minced garlic. Sauté for another 3-5 minutes until the vegetables begin to soften and become fragrant.

Step 4

Stir in the tomato paste and cook for 1-2 minutes to deepen its flavor.

Step 5

Add the canned diced tomatoes, drained white beans, bay leaf, dried oregano, and parsley to the pot. Stir well to combine.

Step 6

Pour in the water or vegetable broth and bring the mixture to a boil.

Step 7

Reduce the heat to low, cover the pot, and let the soup simmer gently for about 60-90 minutes, stirring occasionally, until the beans are tender and the soup has thickened.

Step 8

Season with salt and black pepper to taste. Adjust the seasoning if needed.

Step 9

Remove the bay leaf before serving. Serve hot, garnished with fresh parsley and accompanied by lemon wedges for a refreshing citrus kick.

Nutrition Facts

Serving size	2754.9 grams (2754.9g)

Amount per serving	% Daily Value*
Calories	1816

Total Fat 75.50g	97%
Saturated Fat 12.20g	61%
Polyunsaturated Fat 8.80g
Cholesterol 8mg	3%
Sodium 9063mg	394%
Total Carbohydrate 227.50g	83%
Dietary Fiber 61.50g	220%
Total Sugars 43.80g
Protein 71.80g	144%

Vitamin D 0IU	0%
Calcium 781mg	60%
Iron 18mg	99%
Potassium 6069mg	129%

*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: 36.2%

Protein: 15.3%

Carbs: 48.5%