Traditional Fasolada Recipe

2022-11-01

By Dimitris Molyviatis

Greek Cuisine

Main Course

Fasolada is a traditional Greek white bean soup that is perfect for a comforting meal. This recipe is easy to follow and uses traditional ingredients to create a flavorful dish. 

How to make Fasolada? 

Fasolada is made with only a few simple, nutritious ingredients, including white beans, onions, carrots, celery, tomatoes, and olive oil. The ingredients are simmered together until they form a thick, hearty soup that is seasoned with salt, pepper, and dried oregano.

High Protein Vegetarian Food Recipe

To make your fasolada more nutritious, add nutrient-rich vegetables like spinach or kale, include additional legumes such as chickpeas or lentils, incorporate protein-rich grains like quinoa or bulgur wheat, sprinkle with seeds such as chia or sunflower seeds, and garnish with fresh herbs like parsley or cilantro.

Fasting Soup 

 Fasolada is also a traditional dish served during the Lenten season is known as Sarakosti, which is the 40-day period of fasting and preparation leading up to Easter, as it does not contain any animal products and is considered a fasting food.

What is the History of Fasolada?

A traditional Greek main course soup that originated in the region of Attica, which surrounds the city of Athens on the eastern coast of Greece. The soup has a long history in Greece, dating back to ancient times when it was a staple food for Greek soldiers and peasants.

Pitfalls on Fasolada

 Bean texture: Fasolada is a traditional Greek soup made from white beans, vegetables, and herbs. The challenge with Fasolada is achieving the ideal texture of the beans. They should be soft and creamy, but not mushy or falling apart. Soaking the beans overnight can help to soften them before cooking.

 Flavor balance: Fasolada has a complex and savory flavor profile, with a balance of earthy and bright notes. The challenge is in achieving the right balance of flavors, where none of the ingredients overpower the others. Be sure to taste throughout the cooking process and adjust seasoning as necessary.

 Cooking time: Fasolada requires slow cooking over low heat to fully develop its flavors and tenderize the beans. The challenge is in finding the right balance between cooking time and heat intensity. Cooking too quickly or at too high a heat can cause the beans to burst and become mushy.

 Vegetable prep: Fasolada incorporates various vegetables, such as onions, carrots, and celery. The challenge is in achieving a consistent dice for the vegetables to ensure even cooking. Take your time to cleanly and evenly chop the vegetables before adding them to the pot.

 Serving suggestion: Fasolada is often served as a main dish along with crusty bread. The challenge here is in finding the right balance of flavors between the soup and its accompaniments. Experimentation and tasting will help you find the perfect pairing for your Fasolada.

Ingredients

• 500g dried white beans

• 2 large onions, chopped

• 2 large carrots, chopped

• 2 large celery stalks, chopped

• 3 garlic cloves, minced

• 1 cup chopped tomatoes

• 1/4 cup olive oil

• 2 tbsp tomato paste

• 1 tsp dried oregano

• 1 bay leaf

• 1 tsp salt

• 1/2 tsp black pepper

• 6 cups water

Instructions

1. Soak the beans overnight in water. Drain and rinse the beans.

2. In a large pot, heat olive oil on medium heat. Add onions and garlic, sauté until translucent.

3. Add carrots and celery and cook for an additional 5 minutes.

4. Add chopped tomatoes, tomato paste, oregano, bay leaf, salt and black pepper. Mix well.

5. Add the beans and water, bring to a boil.

6. Reduce heat to low and let the soup simmer for 50-60 minutes or until the beans are soft.

7. Remove the bay leaf before serving.

8. Serve hot with crusty bread.

Preparation Time 20 min

Cook Time 60 min

Total time 80 min

Nutrition Facts

Calories: 394

Fat: 8 g

Saturated Fat: 1 g

Carbohydrates: 62 g

Fiber: 16 g

Sugar: 6 g

Protein: 23 g

Regional Ingredients Variations of Fasolada

Crete, they may use a mix of white and black beans and add a bit of fennel and tomato paste for a bold flavor, creating a dish known as "Fasolada me Kima".

Epirus, they may add a bit of spicy sausage and some smoked paprika for a smoky and spicy taste, creating a dish known as "Fasolada me Loukaniko".

Mani, they may add some fresh oregano and a bit of lemon juice for a bright flavor, creating a dish known as "Fasolada me Rigani kai Lemoni".

Aegean Islands, they may use a mix of chickpeas and white beans and add some carrots and celery for extra nutrients, creating a dish known as "Fasolada me Horta".

Ionian Islands, they may add a bit of cinnamon and some bay leaves for an aromatic touch, creating a dish known as "Fasolada me Kanela kai Dafni".

#GreekComfortFood #WhiteBeanSoup #EasyRecipeIdeas #TraditionalGreekDishes #NutritiousMeals #ProteinPackedVegetarianFood #BoostingNutritionalValue #FastingFoodOptions #GreekSoupTraditions #CreamyBeanTexture #AtticaOrigins #LentenFasting #SarakostiTraditions #FasoladaPerfection