<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=192888919167017&amp;ev=PageView&amp;noscript=1">
Wednesday, October 4, 2023
Oct. 4, 2023

Linkedin Pinterest

Try fassoulada — a hearty, thick soup popular in Greece


Known in Greece as fassoulada, this hearty, thick soup is a popular dish there. Navy beans, onion, tomatoes and garlic make up the basis of the soup.

Shopping List:

1 package frozen chopped onion, 1 can no-salt-added whole no-sugar-added tomatoes, 1 can Great Northern beans, 1 bottle dried thyme, 1 container dry roasted, no-salt-added pistachios nuts, 1 loaf whole grain bread, 1 container crumbled feta cheese, 1 bag of spinach, 1 large zucchini and 1 bunch of celery.

Greek Bean And Vegetable Soup (Fassoulada)

Makes 2 servings. Recipe by Linda Gassenheimer

1 tablespoon olive oil

1 cup frozen chopped onion

2 cups sliced zucchini

½ cup sliced celery

1 teaspoon 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 3 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 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 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 fiber, 13 g sugars, 470 mg sodium, 1260 mg potassium, 270 mg phosphorus. Exchanges: 2 starch, 5 vegetable, 1 lean protein, 2 fat.