Greek White Bean Soup (Fasolada)

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 40 minutes

材料

1 white onion, diced

3 garlic cloves, minced

2 carrots, diced

2 celery sticks, diced

2 tbsp extra virgin olive oil

1 tsp dried oregano

1 tbsp tomato paste

600g white beans

5 medium tomatoes, diced, or 400g chopped tomatoes

1 litre vegetable stock

2 bay leaves

Salt and pepper to taste

Feta to top (½ cup/125g)

Parsley, to garnish

手順

Heat the oil in a large pan, and add the onion and garlic. Saute for 4-5 minutes until the onions have softened and then tip in the diced carrot and celery and cook for another couple of minutes.

Add the dried oregano, salt, and pepper, then stir in the tomato paste and cook it down for a minute or two until the sauce begins to turn fragrant.

Add the tomatoes and the white beans, followed by enough vegetable stock to cover the beans.

Add the bay leaves and then leave the soup to simmer for 20 minutes.

For a thicker consistency, remove 2-3 ladles of the soup and blend it, then add it back into the soup for a creamier sauce. Taste and adjust the salt and pepper as needed.

Top the soup with crumbled feta, diced parsley, and a drizzle of extra virgin olive oil.

栄養

• サービングサイズ: 1
• カロリー: 377
• 脂肪総量: 10 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 7 g
• トランス脂肪: 0 g
• コレステロール: 6 mg
• ナトリウム: 900 mg
• 炭水化物総量: 57 g
• 食物繊維: 14 g
• 糖質総量: 12 g
• タンパク質: 19 g