Greek fasolada (white bean soup)

Name: Greek fasolada (white bean soup)
Prep time: 15 min
Cook time: 75 min
Total time: 90 min
Yield: 4
Ingredients: 250 g dried white beans (soaked overnight); 1 large onion (diced); 2 medium carrot (diced); 2 stalk celery stalk (diced); 2 tbsp доматено пюре; 400 g tomatoes (canned, chopped); 3 clove чесън; 2 leaf bay leaf; 1 tsp dried oregano; 4 tbsp extra-virgin olive oil; 1500 ml зеленчуков бульон; 2 tbsp fresh parsley (to serve); 1 wedge lemon (to serve)

Greece's national dish: olive-oil-rich white bean soup with tomato, oregano, and lemon. Lent staple, plant-protein heavy.

⏱ 90мин✂ 15подг.👤 4порции🧊 5dхладилник350ккал16 gP50 gC12 gF

ВеганВегетарианец📦 Meal prep❄ За фризер

Микро на порция

% от дневния прием за възрастен (FDA/EFSA средно)

Желязо
27%
Калций
16%
B12
0%
Омега-3
45%
Цинк
30%

Тази рецепта има нищожно количество B12. Веганите трябва да добавят B12 отделно (единственото хранително вещество, което растенията не доставят надеждно).

Съставки

•250 g dried white beans (soaked overnight)
•1 large onion (diced)
•2 medium carrot (diced)
•2 stalk celery stalk (diced)
•2 tbsp доматено пюре
•400 g tomatoes (canned, chopped)
•3 clove чесън
•2 leaf bay leaf
•1 tsp dried oregano
•4 tbsp extra-virgin olive oil
•1500 ml зеленчуков бульон
•2 tbsp fresh parsley (to serve)
•

Стъпки

1.Sauté onion + carrot + celery in olive oil 8 min.
2.Add tomato paste + canned tomatoes + garlic; cook 3 min.
3.Stir in drained soaked beans + broth + bay + oregano.
4.Simmer 75 min until beans soft.
5.Adjust salt + extra olive oil.
6.Top with parsley and a squeeze of lemon.

Превод в процес — показва се английска версия.