Fasolada (Greek Bean Soup)
A classic Greek white bean soup that’s creamy, flavorful, and packed with plant-based protein and fiber. This Fasolada recipe is quick, easy, and perfect for weeknight dinners or meal prep, combining wholesome vegetables, herbs, and olive oil for a heart-healthy, satisfying dish.
Equipment
- 1 large pot
- Measuring cups and spoons
- Knife and cutting board
- Potato masher or immersion blender
- Ladle
Ingredients
- ¼ cup + 2 tbsp extra virgin olive oil 60 ml + 30 ml, divided
- 1 large onion chopped
- 2 medium carrots diced
- 2 celery stalks diced
- 4 garlic cloves grated
- 2 tbsp tomato paste 32 g
- 1 tsp dried oregano
- ¾ tsp ground cumin
- ½ tsp ground black pepper
- 1 liter vegetable stock
- 2 cans cannellini beans drained and rinsed (14 oz | 400 g each)
- 1 –2 bay leaves
- ¼ cup fresh parsley chopped (12 g)
- 2 tbsp lemon juice
- 1 tsp lemon zest
- Chili flakes optional, for serving
Instructions
- Prep the Vegetables: Start by washing and preparing your vegetables. Peel and finely chop the onion, dice the carrots into small, even pieces, and slice the celery into similar-sized chunks. Grate the garlic cloves. Keeping the vegetables uniform ensures even cooking and a smooth texture in the soup. Set them aside in a bowl, ready to sauté.
- Heat the Olive Oil: In a large soup pot, pour 2 tablespoons of extra virgin olive oil and heat it over medium heat. You want the oil to shimmer slightly but not smoke. This gentle heating brings out the rich, fruity flavor of the olive oil, which forms the base for the aromatic vegetables.
- Sauté the Aromatics: Add the chopped onion, carrots, and celery to the heated oil. Stir frequently with a wooden spoon to prevent sticking or burning. Sauté for about 3–4 minutes until the onion turns translucent and the vegetables soften slightly. This process releases their natural sweetness and forms a flavorful foundation for the soup.
- Add Garlic and Herbs: Next, add the grated garlic to the pot, stirring constantly for about 1 minute. Garlic cooks quickly and can burn easily, so keep it moving in the pan. Then, stir in 2 tablespoons of tomato paste, 1 teaspoon of dried oregano, 3/4 teaspoon of ground cumin, and 1/2 teaspoon of ground black pepper. Cook for another 3–4 minutes, stirring occasionally, until the tomato paste darkens into a rich, brownish-red color. This deepens the flavor and adds a subtle umami undertone.
- Pour in the Vegetable Stock and Beans: Carefully pour in 1 liter of vegetable stock, stirring to combine with the sautéed vegetables and tomato-herb mixture. Add the drained and rinsed cannellini beans and 1–2 bay leaves. Increase the heat to high and bring the mixture to a gentle boil. This ensures all ingredients are evenly heated and flavors begin to meld.
- Simmer the Soup: Once boiling, immediately reduce the heat to maintain a gentle simmer. Cover the pot with a lid and let the soup simmer for 15 minutes. This slow cooking softens the vegetables further, allowing the flavors to infuse the beans. Check occasionally to ensure the soup doesn’t stick to the bottom of the pot.
- Remove the Bay Leaf: After simmering, carefully fish out the bay leaf using a spoon and discard it. Bay leaves add subtle aromatic flavor during cooking but can be tough and sharp if left in the final dish.
- Mash a Portion of the Soup: Using a ladle or fine mesh strainer, scoop out about 2 cups of the soup solids—mostly beans and softened vegetables—into a separate bowl. Add the remaining 1/4 cup of extra virgin olive oil. Use a potato masher to mash the beans and vegetables until smooth and slightly creamy. This step enhances the soup’s body and creates a luscious texture without cream.
- Recombine and Add Fresh Ingredients: Return the mashed mixture to the main pot. Stir in 1/4 cup chopped fresh parsley, 2 tablespoons of lemon juice, and 1 teaspoon of lemon zest. Mix thoroughly until the olive oil is fully incorporated, giving the soup a glossy, rich finish. The lemon adds brightness, balancing the richness of the beans and olive oil.
- Taste and Adjust Seasoning: Turn off the heat and taste the soup. Adjust salt and pepper if needed. If you enjoy a little heat, sprinkle chili flakes on top for a subtle kick. The flavors should be well-balanced: savory, aromatic, and slightly tangy from the lemon.
- Serve and Enjoy: Ladle the warm soup into bowls and drizzle a little extra olive oil on top if desired. This Fasolada can be served with crusty bread or enjoyed on its own for a wholesome, protein-rich, fiber-filled meal. It’s perfect for lunch, dinner, or meal prep, and tastes even better the next day once the flavors have melded further.
- Store Leftovers: Allow any leftovers to cool to room temperature. Transfer to an airtight container and refrigerate for up to 5 days. The soup can also be frozen for longer storage, making it a convenient option for meal planning or quick weeknight dinners.
Notes
- For a smoother texture, use a hand-held immersion blender or standard blender instead of mashing by hand.
- Adjust the consistency by adding more vegetable stock for a thinner soup or simmering longer for a thicker version.
- Fresh herbs like parsley or dill add brightness; feel free to experiment with thyme or oregano.
- Lemon juice and zest enhance flavor, but you can adjust the amount to taste.
- Chili flakes are optional but provide a subtle warmth that balances the creamy beans.
- This soup is naturally gluten-free, vegetarian, and vegan-friendly.
