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Overview

Fasolada

Greek white bean soup — beans, carrot and celery in olive oil

This fasolada recipe simmers white beans with carrot, celery, onion and tomato paste in olive oil until the beans are creamy and the broth is thick enough to coat a spoon. It is the soup Greeks call their national dish — cheap, filling and made from the pantry, served with crusty bread, olives and lemon. One serving is about 480 g.

Fasolada is often called Greece's national dish, and it has been the country's everyday bean soup for generations — cheap, filling and made from the pantry. Beans, olive oil and a few vegetables are simmered into a thick soup, and it is a staple of Lenten cooking, when meals are plant-based. Every Greek household has its own version, but the bones of the dish never change.

Pairs well with: Serve with crusty bread, olives and a wedge of lemon

Provenance

Greece flag Greece

Greek National Dish

Mediterranean & Italy

Time Dedication

1h 30m

15m prep • 75m cook

Batch Yield

4 Servings

384 kcal per serving

1 serving ≈ 480 g

Technical Skill

Easy

Easy (One Pot)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Hearty Midday Main

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Soups & Broths Occasions: Family dinners, Lenten tables, winter lunches, vegetarian meals Cost: Low — about $1–2 per serving at home
Tags: Vegetables Savory Vegan Gluten-free Soup
A white bowl of fasolada — white bean soup with carrot and celery in a tomato broth, with a red onion beside it

Greek National Dish

Photo: EUGASTRONOMES, CC BY-SA 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $1–2 per serving at home (USD)

Good fasolada is thick enough to coat a spoon, the beans are creamy right through, and the olive oil shines on top — never watery or full of hard beans.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 30m
P

Prep Stage: Soak, Chop, Measure

15 Mins active + overnight soaking • Pot & Board

Soak the dried beans (300 g) overnight in plenty of cold water, then drain and rinse them. Chop the onion (150 g), carrot (100 g) and celery (80 g), slice the garlic (12 g), and measure out the olive oil (45 ml) and tomato paste (30 g). Keep the salt back — it goes in near the end.

Maestro Tip: Do not salt the beans while they simmer — salt goes in near the end so the beans soften properly.

  1. 1

    Simmer the beans

    45 minutes Gentle simmer at about 95°C (203°F)

    Put the drained beans (300 g) in a large pot with 1.5 litres of fresh cold water. Bring to the boil, skim off any foam, then simmer gently for 45 minutes until the beans are almost tender but still hold their shape.

    Simmer, do not boil hard — a rolling boil splits the skins and the beans fall apart.

    Done when: Beans almost tender when bitten, skins intact.

  2. 2

    Soften the vegetables

    10 minutes Medium heat

    Warm 30 ml of the olive oil in a wide pan over medium heat. Cook the onion (150 g), carrot (100 g) and celery (80 g) for 8 minutes until soft, then add the garlic (12 g) and cook 1 minute more. Stir in the tomato paste (30 g) and cook for 1 minute until it darkens.

    Cooking the tomato paste briefly takes away its raw, tinny taste and deepens the soup.

    Done when: Vegetables soft and sweet-smelling, tomato paste darkened and fragrant.

  3. 3

    Combine and finish the soup

    20 minutes Simmering at about 95°C (203°F)

    Tip the vegetables into the pot with the beans and add the bay leaf. Simmer for 20 minutes until the beans are completely creamy and the soup has thickened. Stir in the salt (5 g), the oregano (2 g), the parsley (10 g) and the remaining 15 ml of olive oil.

    If the soup is too thick, add a splash of hot water; if it is too thin, simmer 5 minutes more with the lid off.

    Done when: Beans creamy right through, soup thick enough to coat a spoon.

  4. 4

    Rest and serve

    5 minutes Resting at room temperature 20°C (68°F)

    Take the pot off the heat, fish out the bay leaf, and leave the soup to rest for 5 minutes so the flavours settle. Ladle into deep bowls and serve with crusty bread, olives and lemon wedges.

    The soup thickens as it rests — do not thin it before serving.

    Done when: Soup thickened, bay leaf removed, flavours settled.

Finishing Touches & Plating

Ladle the fasolada into deep bowls, drizzle with the remaining olive oil, and serve with crusty bread, olives and lemon wedges for squeezing over the top.

Nutritional Physiology & Benefits

Nutrition

Energy

384

kcal / serving

Protein

18g

Complete AA

Carbs

55g

Complex

Fats

12g

Healthy

Per serving (4 servings · 1 serving ≈ 480 g)
Energy384 kcal
Protein18 g
Carbohydrates55 g
Fat12 g
Fibre13.8 g
Sugar6.9 g
Sodium530 mg
Per 100g
Energy80 kcal
Protein3.8 g
Carbohydrates11.5 g
Fat2.4 g
Fibre2.9 g
Sugar1.4 g
Sodium110 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Folate and iron from the beans, vitamin A from the carrot, and vitamin K from the parsley and celery. Nutrition values are estimated.

Fibre, protein and plants

Each serving carries 13.8 g of fibre and 18.2 g of plant protein from the beans — no animal products needed.

Simple, unprocessed ingredients

Beans, vegetables, tomato paste and olive oil — the whole dish is built from simple, unprocessed ingredients.

Long-lasting fullness

Each serving carries about 384 kcal with 13.8 g of fibre, which is why one bowl keeps you full for a long time.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Crusty bread

Crusty bread is essential — it soaks up the thick, olive-oil-rich broth and turns the soup into a complete, satisfying meal.

Olives

Salty olives give the mild, earthy beans a sharp, savoury contrast — the classic Greek table balance.

Vegetables

Cucumber and tomato salad

A cool cucumber and tomato salad with red onion adds crunch and freshness against the soft, rich beans.

Drinks

Dry white wine

A dry Greek white wine, such as Assyrtiko, cuts through the olive oil and lifts the tomato broth.

Complete menu

Serve fasolada as the main dish with crusty bread, olives and a cucumber and tomato salad — or as part of a Greek table with feta, a green salad and a glass of white wine.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Serving undercooked beans

Beans that are still undercooked contain lectins that can cause stomach upset, so always simmer them until fully tender before serving. This is general information, not medical advice.

Adding salt at the start

Salt in the simmering water can keep the bean skins tough, so the beans take much longer to soften. Add the salt near the end instead. This is general information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA hearty, high-fibre main at about 384 kcal a serving — satisfying on its own, or with bread and olives.
  • ChildrenUsually enjoyed — the beans are soft and the soup is mild. Cut the beans in half for younger children and go easy on the onion.
  • ElderlySoft, easy to chew and rich in fibre; serve warm with bread for dipping.
  • Pregnant womenA good plant-based source of folate, iron and protein; make sure the beans are fully cooked and soft.
  • Breastfeeding womenFine as a main dish — beans, olive oil and vegetables are a solid, nourishing combination.
  • AthletesBeans give slow-release carbohydrate and 18.2 g of protein per serving; add bread and a salad for a fuller recovery meal.
  • Weight gainEasy to eat in quantity — a second helping with crusty bread adds energy without much effort.
  • Weight lossThe 13.8 g of fibre per serving keeps you full for hours; keep the bread to one slice to hold the calories down.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesOne serving carries about 55.0 g of carbohydrate, but the 13.8 g of fibre slows the rise in blood glucose. Keep the bread to one slice and ask your clinician about portion size.
  • High blood pressureSodium is about 530 mg per serving; the beans and olive oil suit a blood-pressure-friendly pattern. Ask your clinician.
  • Kidney diseaseBeans are high in potassium and phosphorus, so this dish is not ideal for a kidney diet. Ask your clinician before eating it regularly.
  • GoutBeans are moderate in purines; a smaller portion with extra vegetables is the safer approach. Ask your clinician if you are managing gout.
  • Stomach issuesBeans can cause gas and bloating; soaking them well and cooking them until very soft helps, and eating slowly helps too. Ask your clinician if unsure.
  • Cardiovascular diseaseHigh in fibre, low in saturated fat and rich in vegetables — a genuinely heart-friendly main dish. Ask your clinician about sodium limits.
  • Fatty liverA good choice: high fibre, plant protein and olive oil with no added sugar. Ask your clinician.
  • Food allergiesContains no gluten, dairy, egg or nuts as written. The only common allergen to check is celery — leave it out if anyone at the table is allergic.
  • Special therapeutic dietsSuitable for vegan, vegetarian, gluten-free and dairy-free diets as written. For a low-potassium or low-fibre diet it is not suitable — ask your clinician or dietitian.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool completely, then store in a covered container in the fridge.
In the fridge
Up to 4 days at 4°C (40°F) in a covered container; the flavour improves on day two.
In the freezer
Up to 3 months in a sealed container; thaw overnight in the fridge.
How to reheat
Warm gently in a covered pot over low heat until piping hot at 74°C (165°F); add a splash of water if the soup has thickened.
Freezing recommended
Yes — up to 3 months.
Signs it has spoiled
Sour smell, slimy surface, or visible mould — discard if any appear.

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