Mediterranean Bean Stew (Fasoulada)
A heartwarming and hearty Mediterranean bean stew, Fasoulada is a traditional Greek dish that combines the earthiness of great northern beans with the fresh flavors of vegetables and herbs. This soup not only warms the body but also the soul, making it a perfect lunch or a nourishing snack. Pair it with warm pita bread for dipping and a vibrant Greek salad to enhance the meal's freshness and nutrition. Ideal for meal prep, this rib-sticking recipe is both economical and satisfying, making it a go-to for any occasion.
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
olive oil
3 tablespoons (none)
onions
3 medium (sliced)
carrots
2 medium (diced)
celery ribs
2 medium (sliced)
fresh parsley
3 tablespoons (chopped)
dill weed
2 teaspoons (dried)
tomato paste
2 tablespoons (none)
water
8 cups (none)
great northern beans
1 lb (sorted, soaked overnight, rinsed, and drained)
salt
to taste (none)
pepper
to taste (none)
fresh lemon juice
2 tablespoons (optional) (none)
Instructions
1
In a large pot, heat the olive oil over medium heat. Add the sliced onions and sauté until they become soft and translucent, approximately 5-6 minutes.
2
Stir in the diced carrots, sliced celery, chopped parsley, and dill weed. Cook for an additional 5-7 minutes, until the carrots are slightly glazed and fragrant.
3
Add the tomato paste, followed by water and soaked great northern beans. Season generously with salt and pepper to taste.
4
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer gently for 1 hour or longer, until the beans are tender and the flavors meld beautifully.
5
Taste the soup before serving and adjust the seasoning as needed. If desired, stir in fresh lemon juice for a bright, tangy finish.
6
Serve hot, garnished with extra parsley and accompanied by warm pita bread and a crisp Greek salad.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Fasoulada?
Fasoulada is a traditional Greek bean stew that is often considered the national dish of Greece, known for its hearty and comforting profile.
What type of beans are used in this Mediterranean stew?
This recipe specifically uses 1 lb of great northern beans which are sorted and soaked overnight.
Is Mediterranean Bean Stew vegetarian?
Yes, this recipe is vegetarian and vegan-friendly as it uses olive oil and plant-based ingredients.
How long should I soak the beans before cooking?
The beans should be soaked overnight to ensure they cook evenly and are easier to digest.
Can I use canned beans instead of dried?
Yes, you can use canned beans, but the cooking time will be significantly shorter since you won't need to simmer them for an hour to soften.
What vegetables are included in Fasoulada?
This stew features a classic mix of sliced onions, diced carrots, and sliced celery ribs.
How should I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 4 to 5 days.
Is this recipe healthy?
Yes, it is high in fiber and protein from the beans and contains various nutrients from the vegetables and olive oil.
What is the best way to serve Fasoulada?
It is best served hot with warm pita bread for dipping and a fresh Greek salad on the side.
Can I freeze this bean stew?
Yes, Fasoulada freezes very well. Store it in freezer-safe containers for up to 3 months.
How long does it take to cook the stew once the beans are added?
After bringing to a boil, it should simmer for 1 hour or longer until the beans are tender.
Do I need to peel the carrots?
It is usually recommended to peel the carrots before dicing, though a good scrub is sufficient if you prefer the skin on.
Can I substitute the olive oil?
While you can use other oils, olive oil provides the authentic Mediterranean flavor essential to this dish.
What herbs provide the flavor in this recipe?
The primary herbs used are fresh chopped parsley and dried dill weed.
Is this recipe gluten-free?
The stew itself is gluten-free, but ensure you serve it with gluten-free bread if you have dietary restrictions.
Can I make this in a slow cooker?
Yes, after sautéing the vegetables, you can combine all ingredients in a slow cooker and cook on low for 6-8 hours.
How can I make the stew thicker?
To thicken the stew, you can mash a few of the beans against the side of the pot during the final stages of simmering.
What if I forgot to soak the beans?
You can use the quick-soak method: boil the beans for 2 minutes, then let them sit in hot water for one hour before draining.
Can I add other vegetables to the stew?
Absolutely! Spinach, kale, or diced potatoes make great additions to this versatile stew.
Why is lemon juice added at the end?
Fresh lemon juice provides a bright, tangy finish that balances the earthiness of the beans.
What kind of onions work best?
Medium yellow or white onions are ideal for their sweetness when sautéed.
How many people does this recipe serve?
While not explicitly stated, 1 lb of beans typically yields 6 to 8 servings.
Can I use dried parsley instead of fresh?
Yes, but use only 1 tablespoon of dried parsley as it is more concentrated than fresh.
Why are my beans still hard after an hour?
Old beans or hard water can increase cooking time; simply continue simmering until they reach your desired tenderness.
Is this stew spicy?
No, it is a savory and mild stew, but you can add red pepper flakes if you prefer some heat.
Can I add meat to this recipe?
While traditionally vegetarian, you can add smoked sausage or bacon for a different flavor profile.
What is the purpose of the tomato paste?
The tomato paste adds depth of flavor, richness, and a vibrant color to the broth.
Can I use vegetable broth instead of water?
Yes, substituting water with vegetable broth will add even more savory depth to the stew.
Is this recipe good for meal prep?
Yes, it is excellent for meal prep as the flavors continue to develop and meld in the fridge.
What is the best garnish for this dish?
Garnish with extra fresh parsley and a drizzle of high-quality olive oil before serving.