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 pasta de tomate; 400 g tomatoes (canned, chopped); 3 clove alho; 2 leaf bay leaf; 1 tsp dried oregano; 4 tbsp extra-virgin olive oil; 1500 ml caldo de legumes; 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.

⏱ 90min✂ 15prep.👤 4porç.🧊 5dfrigo350calorias16 gP50 gC12 gF

VeganoVegetariano📦 Meal prep❄ Congelável

Micro por porção

% da ingestão diária adulta (FDA/EFSA média)

Ferro
27%
Cálcio
16%
B12
0%
Ómega-3
45%
Zinco
30%

Esta receita tem B12 negligenciável. Veganos devem suplementar B12 separadamente (o único nutriente que as plantas não fornecem de forma fiável).

Ingredientes

•250 g dried white beans (soaked overnight)
•1 large onion (diced)
•2 medium carrot (diced)
•2 stalk celery stalk (diced)
•2 tbsp pasta de tomate
•400 g tomatoes (canned, chopped)
•3 clove alho
•2 leaf bay leaf
•1 tsp dried oregano
•4 tbsp extra-virgin olive oil
•1500 ml caldo de legumes
•2 tbsp fresh parsley (to serve)
•

Passos

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.

Tradução em curso — versão inglesa exibida.