This Greek White Bean Soup, known as Fasolatha, is a staple in Greek households for good reason. Made with creamy cannellini beans, aromatic garlic, and a touch of zesty lemon, this simple yet flavorful dish embodies the heart of Mediterranean comfort food. The slow-cooked beans create a rich, velvety texture, while the fresh lemon juice adds a vibrant contrast, making each spoonful incredibly satisfying. Perfect as a hearty lunch or a light dinner, this soup pairs wonderfully with crusty bread and a drizzle of extra virgin olive oil. It’s naturally plant-based, packed with fiber and nutrients, and easy to customize with extra greens or a hint of spice. Whether you’re embracing the Mediterranean diet or just craving a bowl of nourishing goodness, this Fasolatha is a must-try!
Full Recipe:
Ingredients:
- 250 grams (8.8 oz) cannellini beans (or other small white beans), soaked overnight
- 6 tablespoons extra virgin olive oil
- ½ onion, minced
- 3 garlic cloves, chopped
- 1 carrot, thinly sliced
- 1 stick of celery, finely chopped
- 1 lemon (zest + juice)
- Kosher salt & freshly ground black pepper to taste
- 500 ml (optional) vegetable stock
Directions:
- Drain the beans from the soaking water.
- In a large pot, add the beans and half-fill with water. Bring to a boil over high heat, cook for 3-4 minutes, then drain.
- In the same pot, heat olive oil over medium-high heat. Sauté onion and garlic until softened and golden.
- Add the beans along with 1.5 liters of water (or 1 liter of water + 500 ml vegetable stock). Bring to a boil, then reduce to medium-low heat. Partially cover the pot and simmer for about 2 hours, or until beans are completely tender.
- Add the celery and carrot, season with salt and pepper. Continue simmering until the soup thickens.
- Stir in lemon juice and zest. Cook for 2 more minutes, then remove from heat.
- Serve hot with freshly ground black pepper and an extra squeeze of lemon if desired.
Prep Time: 10 minutes | Cooking Time: 2 hours | Total Time: 2 hours 10 minutes
Kcal: 495 kcal | Servings: 2
The History and Cultural Significance of Fasolatha
Fasolatha is considered one of Greece’s national dishes. Its roots trace back to ancient Greece, where beans were a staple food for soldiers, travelers, and everyday citizens. In Greek mythology, it is said that this soup was prepared as an offering to the god Apollo during the Pyanopsia festival, an ancient Athenian celebration that honored the harvest season.
Throughout history, Fasolatha has remained a fundamental dish in Greek cuisine due to its affordability, nutritional value, and ease of preparation. It was particularly popular during times of economic hardship when simple, filling, and inexpensive meals were essential for survival. Today, it continues to be a comfort food for many Greek families, often served with a side of olives, fresh bread, and feta cheese.
Health Benefits of Greek White Bean Soup
One of the biggest advantages of Fasolatha is its incredible nutritional profile. This soup is rich in plant-based protein, fiber, and essential vitamins and minerals. Here’s why adding this dish to your diet can be beneficial:
1. High in Protein and Fiber
White beans, the main ingredient in Fasolatha, are an excellent source of protein, making them an essential component of a plant-based diet. They also contain high amounts of fiber, which aids in digestion, promotes gut health, and helps regulate blood sugar levels.
2. Supports Heart Health
The Mediterranean diet, which Fasolatha is a part of, is widely known for its heart-healthy benefits. Olive oil, a key ingredient in this soup, is rich in monounsaturated fats and antioxidants that help reduce inflammation and lower bad cholesterol levels.
3. Boosts Immune Function
The combination of garlic, onion, and lemon juice in this recipe provides powerful immune-boosting properties. Garlic and onion contain natural antibacterial and antiviral compounds, while lemon juice is packed with vitamin C, which strengthens the immune system.
4. Provides Essential Minerals and Vitamins
This soup is a great source of iron, calcium, magnesium, and potassium, all of which are crucial for maintaining strong bones, healthy blood circulation, and proper muscle function.
5. Helps with Weight Management
Due to its high fiber content, Fasolatha is a very filling dish, helping to curb hunger and prevent overeating. Since it is naturally low in fat and contains no artificial additives, it is an excellent meal choice for those looking to maintain or lose weight.
Variations of Fasolatha
While the traditional version of Fasolatha is made with white beans, olive oil, garlic, onions, and lemon, there are many regional and personal variations of the recipe:
1. Tomato-Based Fasolatha
In some regions of Greece, Fasolatha is prepared with tomatoes or tomato paste, giving the soup a richer, slightly tangy flavor. This version is equally popular and is often made with additional vegetables such as bell peppers and parsley.
2. Spicy Fasolatha
For those who enjoy a bit of heat, adding red pepper flakes or a chopped chili pepper can enhance the flavor of the soup. This version is especially popular in Northern Greece, where spicier dishes are more common.
3. Meat-Infused Fasolatha
While the traditional recipe is entirely plant-based, some variations include smoked sausage, pancetta, or bacon for extra depth of flavor. This version is often made during colder months when heartier meals are preferred.
4. Herb-Enriched Fasolatha
To add more layers of flavor, fresh herbs like rosemary, thyme, or bay leaves are sometimes added to the broth while simmering. This variation enhances the soup’s aroma and brings out the earthy tones of the beans.
5. Greens and Vegetable Additions
Some cooks enjoy adding greens such as spinach, kale, or Swiss chard to boost the soup’s nutritional value. Others incorporate additional vegetables like zucchini, potatoes, or bell peppers for a more filling meal.
How to Serve Greek White Bean Soup
Fasolatha is typically served warm and accompanied by simple, traditional sides that enhance its flavors. Here are some of the best ways to enjoy this dish:
1. With Crusty Bread
A slice of freshly baked, rustic bread is the perfect complement to Fasolatha. It helps soak up the delicious broth and adds texture to each bite.
2. With Olives and Feta Cheese
For a classic Greek touch, serve the soup with a side of Kalamata olives and a wedge of creamy feta cheese. The saltiness of the feta pairs beautifully with the soup’s lemony flavor.
3. With a Drizzle of Extra Virgin Olive Oil
Before serving, many Greeks like to add an extra drizzle of high-quality extra virgin olive oil on top of the soup. This enhances the richness of the dish and adds a silky texture.
4. With a Fresh Greek Salad
A light and refreshing Greek salad made with tomatoes, cucumbers, onions, and oregano makes an excellent side dish, balancing the heartiness of the soup.
5. With Lemon Wedges and Fresh Herbs
Serving Fasolatha with additional lemon wedges allows each person to adjust the acidity to their liking. Fresh herbs like parsley or dill also make a great garnish.
Conclusion:
Greek White Bean Soup (Fasolatha) is a timeless dish that embodies the essence of Greek cuisine simple, healthy, and full of flavor. Its humble ingredients come together to create a dish that is not only comforting and delicious but also incredibly nutritious. Whether you prefer the classic lemon version, a tomato-based variation, or a spicy twist, Fasolatha is a versatile meal that can be easily adapted to suit different tastes and dietary needs.
Beyond its taste, Fasolatha represents a piece of Greek history and culture. It has been enjoyed for centuries and continues to be a staple in many households today. Whether you are looking for a warming meal on a cold evening or a nutritious plant-based dish to incorporate into your diet, this soup is a must-try.