"Faki Soupa" - Lenten Navy Bean Soup
Faki Soupa is a hearty Greek-inspired navy bean soup with tender lamb, fresh herbs, and a tangy tomato base, perfect for comforting, flavorful meals.
Ingredients
- 2 cups washed navy beans
- 1 large onion, chopped ⓘ
- dash garlic powder
- 2 tablespoons vinegar ⓘ
- 2 or 3 pared carrots, cut into small pieces ⓘ
- water ⓘ
- 1/4 cup Mazola (or other vegetable oil) ⓘ
- salt and pepper to taste ⓘ
- 1 or 2 bay leaves
- piece of orange rind or 1/2 teaspoon orange extract ⓘ
- 1 (8 oz) can tomato sauce ⓘ
- 2 pounds lamb shanks and necks ⓘ
- 2 quarts water ⓘ
- 1 medium onion, chopped ⓘ
- 2 cups finely chopped green onions ⓘ
- 1/2 cup chopped parsley ⓘ
- lamb heart, chopped ⓘ
- lamb liver, chopped (optional) ⓘ
- lamb heart, chopped into small pieces ⓘ
- lamb liver, chopped into small pieces (optional) ⓘ
- salt and pepper ⓘ
Instructions
- In a large pot, sauté chopped onion in butter until translucent.
- Add chopped parsley, chopped lamb hearts, and chopped lamb liver (if using), and sauté until cooked through.
- Stir in flour and cook until lightly browned.
- Add wine and cook until evaporated.
- Pour in broth from shanks and necks, and add lamb shanks and necks.
- Cover and simmer for 30 minutes to develop flavors.
- Remove shanks and necks, then add tomato sauce, vinegar, garlic powder, orange rind or extract, salt, and pepper.
- Bring to a boil, then add washed navy beans, cut carrots, and water.
- Cover and simmer for 40 minutes until beans and vegetables are tender.
- Add chopped green onions, chopped parsley, dill, lemon juice, salt, and pepper.
- Simmer for an additional 10 minutes to meld flavors.
- Serve hot with crusty bread.
Tips & Substitutions
For a heartier soup, consider adding diced potatoes or using cannellini beans as a substitute for navy beans. If you're looking to reduce cooking time, use canned navy beans instead of dried ones. Adjust the acidity by using lemon juice instead of vinegar if preferred. Ensure to sauté the onions until they are golden to enhance the flavor profile of the soup.
Serving Suggestions
Serve this hearty soup hot, ideally with crusty bread or a side salad for a complete meal. It pairs beautifully with Microwave Roast Lamb for a festive touch. For an extra burst of flavor, sprinkle some fresh herbs on top just before serving.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm the soup gently on the stove over low heat, adding a splash of water if it has thickened. You can also use a microwave, heating in short intervals until hot, stirring in between.
Nutrition & Diet Analysis (per serving)
Each serving of "Faki Soupa" - Lenten Navy Bean Soup contains roughly 1426 calories, with 35g protein, 232g carbohydrates, and 55g fat. It is an excellent source of iron (222% of the Daily Value), dietary fiber (153% of the Daily Value), and vitamin A (130% of the Daily Value). Note that it is relatively high in sodium, at 1715mg per serving (75% 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 make this soup vegetarian?
Yes, you can easily make this soup vegetarian by omitting the lamb and using vegetable broth instead of the meat broth. Additionally, replace the lamb liver and heart with more vegetables or legumes for added texture and protein.
How can I adjust the spice level of the soup?
To adjust the spice level, consider adding a pinch of red pepper flakes for heat. Alternatively, you can include diced jalapeños or a splash of hot sauce to your taste. Start with a small amount and gradually increase until you reach your desired heat.
What can I serve with Faki Soupa?
Faki Soupa is delightful on its own, but you can enhance the meal by serving it with a side of crusty bread, a fresh Greek salad, or Mediterranean recipes like Stuffed Cabbage With Meat (Malfoof Mihshee). A drizzle of olive oil on top just before serving adds richness.
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).