Recipes · Greek · Soups and Broths
Fasolada (Greek Bean Soup)
One serving has 365 kcal and 14 g protein, and at least a fifth of a woman's daily need of copper (66%), manganese (54%), folate (54%), vitamin A (52%), thiamin (47%) and fiber (37%). Ready in 555 minutes.
- Preparation: 495 min
- Cooking: 60 min
- Makes: 1 serving (386 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: celery
Ingredients
- 50 g Navy beans, dried
- 60 g Tomatoes, canned, crushed
- 40 g Carrots, raw
- 30 g Celery, raw
- 40 g Onions, raw
- 15 g Olive oil
- 150 g Vegetable broth
- 0.6 g Salt
- 0.1 g Black pepper
Method
- Soak the navy beans in plenty of cold water for at least 8 hours, or overnight; drain and rinse.
- Dice the onion, carrot and celery.
- Heat the olive oil in a pot and cook the onion, carrot and celery for 6-8 minutes until softened.
- Add the drained beans, crushed tomatoes and vegetable broth, and bring to a simmer.
- Cover and cook gently for 45-60 minutes, until the beans are fully tender, topping up with a little water if it gets too thick.
- Season with the salt and pepper and serve hot, with a drizzle of extra olive oil if you like.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 365 kcal | 17% |
| Carbohydrates | 44.7 g | |
| Water | 306 mL | |
| Fiber | 11.1 g | 37% |
| Protein | 13.5 g | 28% |
| Tryptophan | 0.14 g | |
| Threonine | 0.47 g | |
| Isoleucine | 0.54 g | |
| Leucine | 0.96 g | |
| Lysine | 0.74 g | |
| Methionine | 0.15 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.64 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.69 g | |
| Histidine | 0.29 g | |
| Fat | 16.2 g | |
| Monounsaturated | 11.1 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 134 mg | 13% |
| Copper | 0.59 mg | 66% |
| Iron | 4 mg | 22% |
| Magnesium | 113 mg | 37% |
| Manganese | 0.98 mg | 54% |
| Phosphorus | 260 mg | 37% |
| Potassium | 1,063 mg | 23% |
| Selenium | 6.2 µg | 11% |
| Sodium | 844 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 216 µg | 54% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 59.7 mg | 14% |
| Vitamin A | 365 µg | 52% |
| Vitamin C | 12.4 mg | 16% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 28.9 µg | 32% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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