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 usturoi; 2 leaf bay leaf; 1 tsp dried oregano; 4 tbsp extra-virgin olive oil; 1500 ml bulion de legume; 2 tbsp fresh parsley (to serve); 1 wedge lemon (to serve)

Rețete
Greek fasolada (white bean soup)
VeganVegetarian📦 Meal prep❄ Pentru congelator

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

kcal

350

P

16g

C

50g

F

12g

⏱ 90 min✂ 15 pregătire👤 4 porții🧊 5frigider

Ingrediente

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 usturoi
2 leaf bay leaf

Pași

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

Micro per porție

% din aportul zilnic adult (FDA/EFSA mediu)

Fier
27%

1 tsp dried oregano

4 tbsp extra-virgin olive oil

1500 ml bulion de legume

2 tbsp fresh parsley (to serve)

1 wedge lemon (to serve)

Calciu

16%

B12

0%

Omega-3

45%

Zinc

30%

Această rețetă conține B12 neglijabil. Veganii ar trebui să suplimenteze B12 separat (singurul nutrient pe care plantele nu îl furnizează fiabil).

Traducere în curs — se afișează versiunea engleză.

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