Greek Fasolada - White Bean Soup with Carrot and Celery
Considered Greece's national dish, made of white beans, carrot, celery, onion and plenty of olive oil. No meat, no stock - the bean supplies the body, the oil the flavour.
Why this dish is good for you
Nearly six milligrams of iron and almost ten grams of fibre a portion, at 267 calories. White beans are especially rich in potassium and folate. The generous olive oil is functional: it is what makes the carrot's fat-soluble carotenoids available.
Ingredients
- White beans(weighed dry, soaked overnight)300 g
- Carrots(in thick slices)200 g
- Celery(celery sticks, with their leaves)150 g
- Onion(finely diced)150 g
- Olive oil(half for sweating, half raw on the plate)45 g
- Tomato paste40 g
- Parsley(flat-leaf, chopped, only at the end)20 g
- Salt(add only once the beans are soft)6 g
- Bay leaf(one leaf, remove at the end)1 g
- Water1600 ml
Method
- 1
Soak the beans overnight and drain.
- 2
Sweat onion, carrot and celery gently in half the olive oil for 15 minutes.
- 3
Add the tomato paste and toast it for a minute until it darkens.
- 4
Add beans, water and bay leaf and simmer gently for 60 to 75 minutes until the beans are soft. No salt - it keeps the skins firm.
- 5
Crush a third of the beans against the side of the pot with the ladle and stir them back in. This is what thickens the soup.
- 6
Only now add the salt, remove the bay leaf, fold in the parsley and serve with the raw olive oil.
🫒 Das Olivenöl kommt zweimal
Heated olive oil loses part of its polyphenols and almost all of its aroma. That is why in Greece only half goes into the pot and the other half is poured raw over the plate - a habit that happens to do exactly the right thing.
Up-Food calculates calories, macro- and micronutrients for this dish, adds them to your daily balance and shows you which nutrients you are still missing this week.
- Nutrients per serving based on USDA and BLS reference data
- Add it straight to your weekly plan
- Send the ingredients to your shopping list
- Vitality score across seven days
No account, no payment details — you see the finished plan right away. See pricing
