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Recipe Category / Legumes / Beans

Greek white bean soup - Fasolada

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Method

Watch the video in sign language here.

  • In a bowl, add the beans and fill it with enough water to completely cover them.
  • Add 1 levelled teaspoon of salt and gently stir. Allow them to soak for 8-12 hours.
  • When ready, drain and wash them well with very cold water.
  • Drain again and set aside.
  • Chop the celery into 1-2 cm pieces and chop the carrots into 1-2 cm rounds.
  • Coarsely chop the onion and thinly slice the garlic cloves.
  • Place a pot over medium heat and immediately add the olive oil and vegetables, without letting the pot get hot.
  • Sauté for 15-20 minutes, until the vegetables soften while stirring occasionally.
  • When all of the juices have evaporated and the vegetables have softened, add the tomato paste and sauté for 1 minute while stirring.
  • Add the beans, bay leaves, rosemary, bouillon cube and the apple, whole. Adding the apple whole will help the soup thicken better. It will be removed when the soup is done.
  • Add the water and cover the pot.
  • Simmer for 1 – 1 ½ hours.
  • Check on the soup from time to time in case a little more water needs to be added. If you do add more water make sure it is boiling so that the boiling process is not interrupted.
  • About 10 minutes before the soup is done, add salt and pepper and cover with lid again.
  • When ready, remove from heat, remove the apple from the pot and discard.
  • Serve soup by adding some chili flakes, extra virgin olive oil, salt and pepper. Serve along with feta, anchovies, olives, thyme and olive oil. 
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Nutritional
Chart

Nutrition information per portion

344
Calories (kcal)
17 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

8.3
Total Fat (g)
12 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.5
Saturated Fat (g)
8 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

47.0
Total Carbs (g)
18 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

8.1
Sugars (g)
9 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

17.0
Protein (g)
34 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

5.8
Fibre (g)
23 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.29
Sodium (g)
5 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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