Fasolada

Fasolada is a traditional Greek bean soup that is hearty, flavorful, and completely vegan. Packed with nutritious ingredients, it makes for a comforting and satisfying lunch option.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery stalk - 1, diced
• Garlic - 3 cloves, minced
• Tomatoes - 400 grams, diced (canned or fresh)
• Tomato paste - 2 tablespoons
• Carrot - 1 medium, grated
• Kidney beans - 200 grams, cooked (or 1 can, drained)
• Vegetable broth - 500 ml
• Bay leaf - 1
• Oregano - 1 teaspoon, dried
• Salt - to taste
• Black pepper - to taste
• Parsley - fresh, for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery, and sauté until softened, about 5-7 minutes.
2. Stir in the minced garlic and cook for an additional minute until fragrant.
3. Add the diced tomatoes, tomato paste, grated carrot, kidney beans, vegetable broth, bay leaf, and oregano. Stir well to combine.
4. Bring the mixture to a boil, then reduce the heat and simmer for about 30 minutes, allowing the flavors to meld. Stir occasionally.
5. Season with salt and black pepper to taste. Remove the bay leaf before serving.
6. Ladle the fasolada into bowls and garnish with fresh parsley. Serve hot.

Nutrition

• Calories: 320
• Protein: 14 g
• Carbs: 58 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from beans, supporting muscle health.
• High in fiber, promoting digestive health and aiding in weight management.

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