Greek · Lunch
Greek Bean Soup (Low-Calorie)
A light Greek fasolada made with cannellini beans simmered in a tomato broth with carrot, celery, onion and olive oil, finished with lemon and parsley. The fat is trimmed back and vegetables bulk out the bowl, so it stays hearty and citrus-bright without the usual heavy oil load.
$2
10 minsPrep
35 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
355Calories
14.5gProtein
6.2gFat
57.8gCarbs
13.1gSugar
15.4gFiber
612mgSodium
0mgChol
0.9gSat Fat
1314mgPotassium
188mgCalcium
6.4mgIron
0mcgVitamin B12
25mgVitamin C
vegetarian
vegan
gluten-free
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Dice carrot, celery, and onion into small pieces; mince garlic and measure stock, beans, tomatoes, lemon juice, parsley, oregano, and bay leaf.
2
Sweat
Warm olive oil in a small saucepan over medium-low heat, add carrot, celery, and onion, cook 6-8 minutes until softened and translucent but not browned.
3
Simmer
Add garlic, oregano, canned tomatoes, vegetable stock, beans, and bay leaf; bring to a gentle boil over medium heat, then reduce to low and simmer 20-25 minutes until flavors meld.
4
Plate
Remove bay leaf, stir in lemon juice and parsley, season with salt and pepper to taste, ladle into a bowl and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 3 cups440g, cooked cannellini beans
- 2/3 cup120g carrot
- 2/3 cup80g celery
- 1/2 cup70g onion
- 1 cup120g, a third of a 14.5 oz can canned tomatoes
- 2 tsp10ml olive oil
- 2 clove2 clove garlic
- 1 1/2 cup360ml vegetable stock, low-sodium
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp parsley
- 1/2 tsp1/2 tsp dried oregano
- 22 bay leaf
- salt and black pepper to taste
