Fasolada

Two bowls of a light, but protein heavy, soup. Photo by PattyCooks.

Diet
[x] Flexitarian + Omnivore
[x] Vegan: use veggie broth
[x] Vegetarian: use veggie broth
[x] Pescatarian: use veggie broth
[x] Gluten free
[x] Weight Maint
[O] Keto Diet
[x] Mediterranean 
[O Lectin Avoidance: beans
[x] Oxalate Avoidance
[O] Purine Avoidance: tomato

Fasolada

This Greek heritage soup is recognized everywhere in Greece. It is a hearty veggie bean soup great on a cold, rainy day.

Beans

  • 30 oz Cannelini white beans
  • 5 C Chicken Broth ((or veggie broth))
  • 1 C Chopped tomatoes (include juice)

Veggies + Herbs

  • 4 diced carrots (do not remove the skins)
  • 1 diced red onion
  • 3 chopped celery stalks
  • 3 cloves diced garlic
  • 3 bay leaves
  • 1 sprig rosemary
  • 2 T tomato paste
  • 2 t paprika ((use hot, sweet, or smoky, your preference))
  • 1 t kosher salt
  • 1 t fresh ground pepper
  • 1 T Faux chicken seasoning ((use if broth needs more flavor))

Serving

  • 1 pinch Freshly ground lemon pepper
  • 1 Pinch Fresh celery leaves
  • 1 Pinch Diced parsley leaves

Mise en Place

  1. Turn the slow cooker on high.

  2. Wash all the veggies and herbs.

  3. Pour the canned beans into a colander, rinse in the sink under running water. Once the beans are cleaned, place the colander in a bowl to drain and set aside.

Veggie Prep

  1. Dice the washed onion, celery, garlic and carrots. (iIgnore the cauliflower in the photo, it was lonely and wanted to join in.)



  2. Cut a few of the celery leaves and set aside, so you can use them as a topping.

  3. Preheat the soup pot, but not on high as we do not want to brown any of the veggies, then add 2T oil (the rest of the oil will be used at the end of the dish).

  4. Add the chopped vegetables and slowly cook them until they are soft and aromatic, then add the tomato paste. Continue sautéing until well combined.

Making Soup

  1. Defrost the chicken (or veggie) broth and add to the slow cooker, also chop the tomatoes and add the meat and juice to the broth.

  2. Add a sprig of rosemary and bay leaves, paprika, salt, and pepper. Add tomato paste and whisk into the broth so it is fully incorporated. The soup should have a reddish tint.

  3. Place the lid on and simmer until heated, ~1 hour.

  4. Add beans, chopped carrots, chopped celery, chopped onion, and garlic. Cook for 4 hours.

Serve

  1. Serve ~1 to 1.5C per person, while hot with a pinch of celery and parsley leaves on top.

  2. Also it is served normally with bread and some sides like Kalamata olives and feta.

Traditionally, this soup is served after a half C of good olive oil is added to the soup. I have skipped this because of the calories. However, you could add a bowl with quality extra virgin olive oil on the table for people to add more if they wish. It can be served with bread, I generally will use rye.

To use dry beans you basically do everything as listed above, but you need to do these things differently.

  • Day before: Add beans to a bowl and fill with water to ~3″ above the beans.
  • Add 1t salt and mix it all up into the water.
  • Cover and set aside in the kitchen for 8-12 hours.
  • Day of: Drain the beans in the sink, and wash under running water to get them clean.
  • Place the beans, still in the colander, in a bowl to continue to drain.
  • If cook the beans this way, please do not dice any of the veggies, chop them larger since they will cook with the beans for 1.5 hours. You want them soft, not mush.
  • Then follow the recipe above.
  • Slow cook for 1.5 hours and serve.