The key ingredients that form the basis of fassoulada are navy beans, onion, tomatoes, and garlic, creating a rich and flavorful combination. The beans are creamy, while the onion, tomatoes, and garlic add depth and aromatic notes to the soup. Fassoulada is often enjoyed as a main course, especially during the colder months, and is often accompanied by crusty bread or a side of Greek salad. With its simplicity and comforting flavours, fassoulada continues to be a beloved dish in Greece's culinary tradition.
1 package frozen chopped onion, one can no-salt-added whole no-sugar-added tomatoes, one can Great Northern beans, one bottle dried thyme, one container dry roasted, no-salt-added pistachios nuts, one loaf whole grain bread, one container crumbled feta cheese, one bag of spinach, one large zucchini and one bunch of celery.
Makes two servings.
One tablespoon of olive oil
1 cup frozen chopped onion
2 cups sliced zucchini
½ cup sliced celery
One teaspoon of minced garlic
1 cup fat-free, low-sodium vegetable broth
1 cup water
¾ cup no-salt-added rinsed and drained navy or Great Northern beans
1 cup drained canned low-sodium, no-sugar-added whole tomatoes
4 cups washed, ready-to-eat spinach
½ teaspoon dried thyme
Salt and freshly ground black pepper
1 ounce crumbled reduced-fat feta cheese (about three tablespoons)
2 tablespoons coarsely chopped dry roasted, no-salt-added pistachio nuts
2 slices whole grain bread
Heat oil in a large saucepan over medium-high heat. Add onion, zucchini, celery and garlic. Cook for 2 to 3 minutes until vegetables soften. Add broth, water, beans and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook for 5 minutes. Add the spinach and thyme. Cook until the spinach is wilted, about 1 minute. Add salt and pepper to taste. Ladle in two bowls and sprinkle feta cheese and pistachio nuts on top. Serve bread on the side.
Per serving: 420 calories, 140 calories from fat, 15 g fat, 3.1 g saturated fat, 7.4 g monounsaturated fat, 5 mg cholesterol, 20 g protein, 57 g carbohydrates, 14 g dietary fibre, 13 g sugars, 470 mg sodium, 1260 mg potassium, 270 mg phosphorus. Exchanges: 2 starch, five vegetables, one lean protein, and fat.