Fasolada : Authentic Greek Bean Soup

HealthyRecipes
Servings: 4 Total Time: 1 hr 55 mins Difficulty: Beginner
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A Hearty, Protein-Packed Mediterranean Staple Ready in One Pot!
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Ultimate Mediterranean Dish!

Fasolada : Authentic Greek Bean Soup

Discover Greece’s beloved "national dish" – Fasolada! This rustic white bean soup has fueled generations with its humble yet powerful blend of cannellini beans, sun-ripened tomatoes, and aromatic herbs.

Perfect for chilly nights or meal prep, it’s naturally vegan, gluten-free, and loaded with fiber and plant-based protein. Simmered slowly in extra virgin olive oil (the Mediterranean gold!), this comforting bowl pairs flawlessly with crusty bread for dipping. Our easy, foolproof recipe delivers authentic flavor without fuss – ideal for beginners and busy cooks alike!

Recommended Occasions: Weeknight dinners, meal prep, vegan potlucks, cold-weather comfort food, Lenten meals.

Enjoy this taste of Greece! Perfect for nourishing your body while indulging in Mediterranean comfort

Author: HealthyRecipes Cooking Method: , Cuisine: Courses: , , , , , , Recipe Keys: D Diabetic Friendly Gluten Free H Heart Healthy Nut Free Vegan Vegetarian
Fasolada
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Prep Time 15 mins Cook Time 90 mins Rest Time 10 mins Total Time 1 hr 55 mins Difficulty: Beginner Servings: 4 Calories: 380 kcal Best Season: Suitable throughout the year, Winter, Fall

Ingredients

Optional Ingredients

Instructions

  1. Soak beans:

    Rinse dried beans, cover with 3x water, soak 8+ hours. Drain.

  2. Sauté veggies:

    Heat olive oil in a large pot over medium heat. Add onion, carrots, celery. Cook 8 mins until soft. Add garlic; cook 1 min.

  3. Build flavor:

    Stir in tomato paste, crushed tomatoes, oregano, bay leaves. Cook 2 mins.

  4. Simmer soup:

    Add beans, broth, and 2 cups water. Bring to a boil, then reduce heat to low (180°F/82°C). Cover, simmer 1.5 hours until beans are tender (stir occasionally).

  5. Season & finish:

    Discard bay leaves. Season with salt/pepper. For thicker soup, lightly mash beans. Rest 10 mins.

  6. Serve:

    Ladle into bowls. Drizzle with olive oil, top with parsley. Serve with lemon wedges and bread.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 380kcal
% Daily Value *
Total Fat 14g22%
Saturated Fat 2g10%
Sodium 420mg18%
Potassium 1200mg35%
Total Carbohydrate 52g18%
Dietary Fiber 16g64%
Sugars 8g
Protein 18g36%
Vitamin A 110 mcg
Vitamin C 20 mg
Calcium 160 mg
Iron 5 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

  • Shortcut: Use 3 cans (15 oz each) pre-cooked cannellini beans (reduce cook time to 30 mins).
Keywords: Greek Fasolada recipe, healthy white bean soup, vegan Mediterranean diet, easy one-pot meals, high-fiber plant-based dinner, traditional Greek food

Frequently Asked Questions

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Can I use canned beans instead of dried?

Yes! Use 3 (15 oz) cans cannellini beans. Rinse well, skip soaking, and simmer soup 30 mins only.

Is Fasolada freezer-friendly?

Absolutely. Freeze for 3 months. Thaw overnight, reheat with a splash of water (beans thicken when chilled).

How can I reduce sodium?

Use no-salt-added tomatoes/broth, and season after cooking. Lemon juice at serving boosts flavor without salt.

Why add kombu?

Kombu (optional) breaks down bean sugars for easier digestion and adds minerals. Remove before serving.

Can I make this in a slow cooker?

Yes! Sauté veggies first, then add all ingredients. Cook on low 8 hours or high 4 hours.

Is this soup high in protein?

Yes! One serving has 18g plant-based protein from beans, plus fiber for sustained energy.