Fasolada - Greek White Bean Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
4 cans Cannellini Beans or White Kidney Beans 3 Tbsp Extra Virgin Olive Oil 1 large Red Onions, chopped3 stalks celery, chopped 6 oz Baby Carrots , chopped (or 3 medium carrots peeled and chopped)4 cloves Garlic, minced1 tsp red pepper flakes (or 1/8 tsp cayenne pepper)4 Tbsp Tomato Paste 1.5 Quarts low fat chicken broth (6 cups)4 tsp red wine vinegar1/4 cup Kalamata olives, pitted and chopped2 Tbs Feta Cheese, finely crumbledSalt and pepper to taste
* In a large pot over medium, heat 1 tablespoon of oil until shimmering.
* Add the onion, celery, the carrots then cook, stirring occasionally, until the vegetables begin to brown, about 5 minutes.
* Add the garlic and red pepper flakes, then cook, stirring, until fragrant, about 30 seconds.
* Add the tomato paste and cook, stirring, until the paste begins to brown, about 2 minutes.
* Rinse and drain four 15½-ounce cans cannellini beans; measure 1 cup of the beans into a medium bowl, then use a potato masher or fork to mash to a paste.
* Stir the beans and the broth into the pot, then bring to a simmer over medium-high. Cover partially, reduce to low and simmer, stirring occasionally, until the carrots are tender, about 20 minutes.
* Off heat, stir in the vinegar, then vigorously whisk in the remaining 3 tablespoons oil. Taste and season with salt and pepper. Ladle into bowls and top with the olives and cheese
NOTE: To reduce the sodium of using canned beans, you can soak 1 lb of dry cannellini beans overnight (12-24 hours at room temperature) in 2 quarts of water with 2 tsp salt) Rinse and drain well. Then increase the amount of chicken broth to 2.5 quarts and cook for one hour instead of 20 mins. Mash the 1 cup of beans after the 1 hour of cooking. Add only half of the carrots before the 1 hour of cooking. Add the remaining carrots and finish cooking an additional 15 minutes before finishing the soup off heat.
Serving Size: 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user DMSA2019.
* Add the onion, celery, the carrots then cook, stirring occasionally, until the vegetables begin to brown, about 5 minutes.
* Add the garlic and red pepper flakes, then cook, stirring, until fragrant, about 30 seconds.
* Add the tomato paste and cook, stirring, until the paste begins to brown, about 2 minutes.
* Rinse and drain four 15½-ounce cans cannellini beans; measure 1 cup of the beans into a medium bowl, then use a potato masher or fork to mash to a paste.
* Stir the beans and the broth into the pot, then bring to a simmer over medium-high. Cover partially, reduce to low and simmer, stirring occasionally, until the carrots are tender, about 20 minutes.
* Off heat, stir in the vinegar, then vigorously whisk in the remaining 3 tablespoons oil. Taste and season with salt and pepper. Ladle into bowls and top with the olives and cheese
NOTE: To reduce the sodium of using canned beans, you can soak 1 lb of dry cannellini beans overnight (12-24 hours at room temperature) in 2 quarts of water with 2 tsp salt) Rinse and drain well. Then increase the amount of chicken broth to 2.5 quarts and cook for one hour instead of 20 mins. Mash the 1 cup of beans after the 1 hour of cooking. Add only half of the carrots before the 1 hour of cooking. Add the remaining carrots and finish cooking an additional 15 minutes before finishing the soup off heat.
Serving Size: 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user DMSA2019.
Nutritional Info Amount Per Serving
- Calories: 421.3
- Total Fat: 13.5 g
- Cholesterol: 10.1 mg
- Sodium: 1,276.1 mg
- Total Carbs: 61.4 g
- Dietary Fiber: 18.1 g
- Protein: 23.6 g
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