Bean Soup(Fassoulatha)
A hearty Mediterranean bean soup with tender navy beans, fresh vegetables, and a savory tomato broth, perfect for comforting family meals or healthy gatherings.
Ingredients
Instructions
- Soak navy beans for 3 hours and then drain.
- Saute chopped onions, crushed garlic, diced carrots, and chopped celery in olive oil.
- Add soaked beans, crushed canned tomatoes, tomato paste, sugar, chopped parsley, water, salt, and pepper to the pot.
- Cover and cook on low heat until beans are soft, about 3 hours.
Tips & Substitutions
For a creamier texture, blend a portion of the soup before serving. If navy beans are unavailable, great northern beans can be a good substitute. Adding a bay leaf during cooking can enhance the flavor, so consider including it. Adjust the seasoning after cooking, as salt can affect the bean's tenderness if added too early.
Serving Suggestions
Serve the bean soup hot, garnished with fresh parsley for a pop of color. It pairs beautifully with crusty bread or a side salad dressed with a delicious vinaigrette for green salads. Consider serving it alongside roasted rosemary potatoes for a hearty meal that embodies Mediterranean recipes.
Storage & Reheating
Store leftover bean soup in an airtight container in the refrigerator for up to 5 days. To reheat, gently warm on the stovetop over medium heat, adding a splash of water or broth if the soup is too thick. It can also be frozen for up to 3 months, ensuring to leave some space in the container for expansion.
Nutrition & Diet Analysis (per serving)
Each serving of Bean Soup(Fassoulatha) contains roughly 416 calories, with 19g protein, 77g carbohydrates, and 8g fat. It is an excellent source of vitamin C (167% of the Daily Value), iron (110% of the Daily Value), and dietary fiber (88% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 805mg per serving (35% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use dried beans instead of canned?
Yes, using dried beans is ideal for this recipe. Soak them overnight or for at least 3 hours before cooking to ensure they soften properly. Just remember to adjust the cooking time accordingly, as dried beans may take longer to cook than canned beans.
How can I make this recipe spicier?
To add heat, consider incorporating red pepper flakes or diced jalapeños during the sautéing stage. You can also serve the soup with a side of hot sauce for those who enjoy a kick. Experimenting with spices can create a delightful variation of this traditional bean soup.
Is this recipe suitable for vegan diets?
Absolutely! This bean soup is naturally vegan as it contains no animal products. The olive oil provides healthy fats, while the beans offer protein and fiber, making it a nutritious choice for anyone following vegan recipes.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).