Greek · lunch, dinner
Fasolada: Greek White Bean Soup in 30 Minutes
Video by Dimitra's Dishes on YouTube · Open on YouTube
- Vegan if you leave out the feta
- Vegetarian
- Gluten-free ingredients
- Dairy-free if you leave out the feta
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
White beans make each bowl high in fibre (about 10 g) with plant protein, iron and folate; with carrots, celery and tomato it is a filling one-pot meal without cream or meat, and vegan if you leave off the feta.
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Ingredients 15
Method
Tap a time to watch that step in the video.
- Put the onion, celery, carrots and garlic in a pot with a pinch of salt and the olive oil. Cover and cook over medium heat 10–12 minutes, stirring often, until soft. 2:54
- Add the crushed tomatoes, sugar, salt, pepper, chilli flakes and oregano and stir. 4:12
- Drain and rinse the beans and add them, then pour in enough water or broth to cover by about 2.5 cm. Bring to the boil. 4:51
- Reduce to medium and cook 15–20 minutes until the soup thickens a little and the flavours come together. Taste and adjust the seasoning. 5:12
- Stir in the parsley. Serve with toasted bread, olives and a little feta, and a squeeze of lemon or splash of vinegar if you like. 5:50
Tip. Freezes well for up to 3 months, so make a double batch; thin with a little water when reheating. Use ¼ cup oil for a lighter soup. Soaked dried beans work too; cook them 45–60 minutes first.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 39%
- Protein 17%
- Fat 44%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 54% of the 30 g of net carbs come from the white beans. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High55%
65 µg a serve, mostly from fresh parsley (63%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A High39%
354 µg a serve, mostly from carrots (83%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron High31%
5.5 mg a serve, mostly from white beans (57%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High28%
4.2 mg a serve, mostly from olive oil (37%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate High28%
113 µg a serve, mostly from white beans (61%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High24%
0.4 mg a serve, mostly from crushed tomatoes (32%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High23%
1090 mg a serve, mostly from white beans (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C High23%
21 mg a serve, mostly from crushed tomatoes (59%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium High21%
88 mg a serve, mostly from white beans (61%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High20%
2.2 mg a serve, mostly from white beans (53%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium Source18%
230 mg a serve, mostly from white beans (33%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-3 Source13%
0.2 g a serve, mostly from white beans (40%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 Source11%
0.3 µg a serve, mostly from feta (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
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Selenium9%
4.9 µg a serve, mostly from feta (46%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0.1 µg a serve, mostly from feta (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Dimitra's Dishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.