Kalamari Fasolada

Kalamari Fasolada is a hearty Greek soup that combines tender calamari with a rich tomato and bean base, making it a nutritious and flavorful dish. Packed with protein and vibrant Mediterranean flavors, this soup is perfect for a cozy meal.

Ingredients

• Calamari - 200 grams, cleaned and sliced
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Canned tomatoes - 400 grams, crushed
• Cannellini beans - 200 grams, drained and rinsed
• Vegetable broth - 500 milliliters
• Bay leaf - 1
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, carrot, and celery to the pot, and sauté until the vegetables are softened, about 5-7 minutes.
3. Stir in the minced garlic and cook for an additional minute until fragrant.
4. Add the crushed canned tomatoes, cannellini beans, vegetable broth, bay leaf, and dried oregano to the pot. Season with salt and black pepper to taste.
5. Bring the mixture to a boil, then reduce the heat and let it simmer for 10 minutes.
6. Add the sliced calamari to the pot and cook for another 5 minutes until the calamari is tender.
7. Remove the bay leaf and serve the soup hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

• Rich in protein from calamari and beans, supporting muscle health.
• High in fiber from vegetables and beans, aiding digestion.

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