Fasolada - Greek White Bean Soup
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Fasolada - Greek White Bean Soup calories by ingredient
Introduction
Because it's a bean soup, it is high in fiber and very satisfying. Most of the fat in this dish comes from extra virgin olive oil. I've reduced the amount of EVOO from the original recipe I modified. What remains is vital to cooking and emulsifying the texture in the end. This is a delicious recipe that tastes even better the next day or as leftovers. Adding a little crumbled Feta cheese and some diced Kalamata olives at the end to the bowl makes it awesome! Because it's a bean soup, it is high in fiber and very satisfying. Most of the fat in this dish comes from extra virgin olive oil. I've reduced the amount of EVOO from the original recipe I modified. What remains is vital to cooking and emulsifying the texture in the end. This is a delicious recipe that tastes even better the next day or as leftovers. Adding a little crumbled Feta cheese and some diced Kalamata olives at the end to the bowl makes it awesome!Number of Servings: 6
Ingredients
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4 cans Cannellini Beans or White Kidney Beans
3 Tbsp Extra Virgin Olive Oil
1 large Red Onions, chopped
3 stalks celery, chopped
6 oz Baby Carrots , chopped (or 3 medium carrots peeled and chopped)
4 cloves Garlic, minced
1 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 vinegar
1/4 cup Kalamata olives, pitted and chopped
2 Tbs Feta Cheese, finely crumbled
Salt and pepper to taste
Tips
See the note at the bottom for reducing sodium. This is a delicious high fiber and very filling meal.
Directions
* 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.
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