Fassolada (or fassoulada, as the peasants call it), is a hearty navy beans stew, or soup if you like and is considered to be the national food of the Greeks.
In this stew (or soup) a few vegetables, such as carrots, potato, onion, garlic and celery are added and cooked in a simple tomato sauce.
Greek food is simple with a few spices but full of flavour which comes from the amazing Greek olive oil, used in all Greek dishes.
From all the dried legumes, fassolia (beans) are my favourite. According to the principles of the Mediterranean Diet, we should eat dried legumes at least three times a week in order to benefit from its health effects.
Calories per serving: about 300
- Navy or other white beans
- Extra virgin olive oil
- Carrots O
- Celery stalks
- Fresh ripe tomatoes or passata
- Tomato paste
- Sea salt
- Freshly grated black pepper
- Vegetable broth or vegetable bouillon
How to make Fassolada
Soak the beans in water from the previous night.
Drain the water and place the beans in a pot with fresh water.
Boil for a while and remove any froth which arises. Drain once again.
In a pot heat the olive oil and sauté the onion until translucent. Add the garlic and sauté for a few seconds.
Add the potatoes, carrots, celery, spices and mix.
Add the tomato and the tomato paste and the vegetable broth. (If you don’t have any, you can add a vegetable bouillon dissolved in hot water. Add more water if needed to cover it and make it soupy.
Bring to a boil, lower heat and simmer until soft, for about an hour and a half, mixing regularly. Add more water if necessary.
After about an hour, remove lid and cook uncovered until the sauce thickens, stirring regularly.
You can find my Greek recipes in my cookbooks «More Than A Greek Salad», and«Mint, Cinnamon & Blossom Water, Flavours of Cyprus, Kopiaste!» both available on all Amazon stores. Read more here.
- 250 grams (8.8 oz) navy or other white beans
- 1/4 cup extra virgin olive oil
- 1 big onion, finely chopped
- 1 clove of garlic, finely chopped
- 3 carrots, sliced in rounds and halved
- 1 big potato, cut into cubes
- 3 - 4 celery stalks, finely chopped (about 1 cup)
- 5 fresh tomatoes or 1 passata
- 1 tbsp tomato paste
- 1 tbsp sea salt
- Freshly grated black pepper
- 1 organic vegetable bouillon or vegetable broth
- 4 cups water
- Soak the beans in water from the previous night.
- Drain the water and place the beans in a pot with fresh water Boil for a while and remove any froth which arises Drain once again.
- In a pot heat the olive oil and sauté the onion until translucent Add the garlic and sauté for a few seconds.
- Then add the potatoes, carrots, celery and spices and mix
- Add the passata, the tomato paste and the vegetable broth (or a bouillon dissolved in hot water) Add more water if necessary, to cover the beans.
- Bring to a boil, lower heat and simmer until soft, for about an hour and a half, mixing regularly Add more water if necessary.
- After about an hour, remove lid and cook uncovered until the sauce thickens, stirring regularly.
Nutrition InformationYield 4 Serving Size 1
Amount Per Serving Calories 304Total Fat 14gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 12gCholesterol 0mgSodium 2118mgCarbohydrates 38gFiber 9gSugar 9gProtein 9g
"These values are automatically calculated and offered for guidance only. Their accuracy is not guaranteed."
Kopiaste and Kali Orexi,