White Bean Soup (Fassoulatha)

By Logo inline

Creamy white beans provide the heft and protein to this simple, flavorful soup. The recipe calls for dried beans, but to make this recipe in under 30 minutes, you can use four 15-ounce cans of your favorite white beans (rinse well to cut the sodium in the canning liquid).

White Bean Soup (Fassoulatha)
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 150 minutes (30 minutes prep)

Ingredients
  • 1 pound dried white beans , soaked overnight

  • 2 tablespoons extra-virgin olive oil

  • 2 large onions , finely chopped

  • 2 stalks celery , finely chopped

  • 2 large carrots , finely chopped

  • 1 quart water

  • 2 large ripe tomatoes , peeled and mashed, or 1 tablespoon tomato paste

  • 2 teaspoons dried oregano

  • 1 teaspoon salt

  • 1/8 teaspoon cayenne pepper

  • Freshly ground pepper to taste

Directions
  1. Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.

  2. Heat oil in a Dutch oven or soup pot over medium heat. Sauté onions, celery and carrots for 3 to 5 minutes. Add water, the cooked beans, tomatoes, oregano, salt, cayenne and pepper. Simmer until vegetables are tender, about 20 minutes. Taste and adjust seasonings.


Nutritional Facts

Servings
8
Serving Size
about 1 1/2 cups
Calories
258
Carbohydrates
43 g
Fat
5 g
Saturated Fat
1 g
Protein
13 g
Cholesterol
0 mg
Dietary Fiber
16 g
Potassium
895 mg
Sodium
326 mg
Yield
8 servings
Exchanges
2 starch
1 vegetable
2 very lean meat
1 fat
Vitamin A
70% daily value
Folate
52% dv
Magnesium
27% dv
Potassium
26% dv
Iron
24% dv
Vitamin C
17% dv

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

eatingwell lunch dinner mediterranean high potassium high fiber low sodium low saturated fat low cholesterol low calorie heart healthy healthy weight diabetes appropriate winter fall spring saute braise/stew soups/stews main dish tomatoes beans/legumes gluten free vegan easy

1 reply