Ingredients 500 gr medium-sized white dried beans such as cannellini 3 carrots 2 dry onions 2 stalks of celery Some finely chopped leek 2 tbsp tomato paste 1 tsp red pepper flakes (optional) 1/3 cup olive oil Salt Pepper Expert Tip Dr. Tasos Papalazarou Often called "the meat of the poor," and rightly so, as it provides protein that supports the immune system. While the quality of this protein may not match that of meat, combining fasolada with a slice of bread, or half a cup of rice or bulgur, significantly increases its biological value. Beans also provide valuable prebiotics (mainly fructooligosaccharides and insulin), which support not only gut health but also immune function. Iron, magnesium, and calcium from the beans, along with carotenoids and vitamins C and E from the carrots, onions, and celery, strengthen the body’s immune defenses... with only 340 calories! Equipment Pot TAGS LEGUMES BEANS LOW BUDGET MAIN COURSES GLUTEN FREE LENTED FOOD LIGHT VEGAN VEGETARIAN GREEK MOM-MADE FOODS TRADITIONAL FOODS WHAT TO COOK TODAY Ingredients 500 gr medium-sized white dried beans such as cannellini 3 carrots 2 dry onions 2 stalks of celery Some finely chopped leek 2 tbsp tomato paste 1 tsp red pepper flakes (optional) 1/3 cup olive oil Salt Pepper Instructions There is no need to soak the beans beforehand, as is done with other legumes. Place the beans in a pot with plenty of cold water to cover them, and boil for 35 to 40 minutes, just until slightly tender. Drain them in a colander. To achieve the perfect fasolada, with beans that hold their shape yet turn creamy, cook them over medium heat. Finely chop the vegetables. In a deep pot, add 2 to 3 tablespoons of the total olive oil and sauté the onions, carrots, leek, and celery. A finely chopped Florina pepper and a potato can be added for extra flavor in this traditional fasolada. Stir the vegetables well to coat them with oil. Let them cook for 2 to 3 minutes over medium heat. Add the tomato paste and rub it into the base of the pot. This method releases its full aroma and gives rich, concentrated flavor. Add the partially cooked beans and enough boiling water to cover (approximately 2.5 liters). Cover the pot and simmer the fasolada until the beans are tender and the soup becomes creamy. Add salt and pepper. Red pepper flakes may be added if desired. A tablespoon of sweet paprika will enhance the flavor of the fasolada. Add the remaining olive oil at the end of cooking (not only for its nutritional value and aromatic richness), but also because it helps the beans turn creamy. Let the soup cook for a few more minutes, until the beans are fully tender and the broth thickens to a sauce-like consistency. Serve the fasolada hot, accompanied by olives and taramosalata. Tips Beans do not need to be soaked for fasolada. This step is unnecessary if the following points are observed: When purchasing beans, ensure they are not yellowed or cracked, signs of age. Aged beans are difficult to cook, even after soaking. When buying beans in bulk, test their hardness. Bite or break one; if it shatters like hard candy into many dry pieces, it is too old and will not cook easily. A good bean should be firm but break cleanly into two pieces, with a core that does not crumble. Slow cooking allows the beans to soften and the soup to become creamy. High heat, by contrast, breaks down the exterior while leaving the center undercooked. If additional water is needed during cooking, always use boiling water to maintain a consistent temperature. Adding olive oil during the final stage of cooking enhances the flavor and helps thicken the broth. Cooking time always depends on the quality and tenderness of the beans. For a creamier soup, add the olive oil towards the end of cooking. TAGS LEGUMES BEANS LOW BUDGET MAIN COURSES GLUTEN FREE LENTED FOOD LIGHT VEGAN VEGETARIAN GREEK MOM-MADE FOODS TRADITIONAL FOODS WHAT TO COOK TODAY
