Fasolada Bean Soup

Fasolada is a traditional Greek bean soup, reimagined here to fit a keto diet while preserving its hearty and comforting nature. This nutritious soup combines flavorful spices and low-carb ingredients, making it a perfect lunch option.

Ingredients

• Olive oil - 2 tbsp
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1, diced
• Canned diced tomatoes - 400g
• Vegetable broth - 500ml (or water with bouillon)
• Canned white beans - 200g, drained and rinsed
• Oregano - 1 tsp
• Thyme - 1 tsp
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish, chopped

Steps

1. Heat olive oil in a pot over medium heat.
2. Add diced onion, garlic, carrot, and celery; sauté until softened, about 5-7 minutes.
3. Stir in the red bell pepper and cook for another 3 minutes.
4. Add the canned diced tomatoes, vegetable broth, white beans, oregano, thyme, salt, and black pepper.
5. Bring the soup to a boil, then reduce the heat and let it simmer for 15-20 minutes.
6. Taste and adjust seasoning if necessary.
7. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 16 g
• Carbs: 28 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, which aids in digestion and promotes gut health.
• High in plant-based protein, supporting muscle health and satiety.

Tags