Fasolada (Baked Bean Soup)

"Fasolada" is a classic Greek dish specifically for the Winter and perfect for those cold days. Beans are an excellent source of protein. They are also low in fat and cholesterol-free. This soup is hearty and flavorful and will satisfy you for hours. Below is my version of the traditional recipe.


Ingredients



  • one bag of 13 Bean Soup Mix

  • 1-2 carrots - 1-2 celery sticks

  • 250 ml of tomato sauce

  • 2 garlic cloves

  • Oregano

  • a lot of Sea salt, no pepper

  • one cinnamon stick

  • 1 sweet potato, chopped

  • 2-3 tbs evoo (extra virgin olive oil)

Method


  1. Soak dry bean mix in a small pot of water overnight or for at least a few hours. In a baking pot, heat evoo and add chopped carrots, celery and garlic first, saute for a couple of minutes.

  2. Add rinsed beans and saute for a couple for minutes, then add tomato sauce and seasoning except for cinnamon stick. Add 4 cups of pre-boiled water.

  3. Bring to a boil, after a few minutes, cover and put in the oven. Bake at 350F for an hour and a half (1.5 hours). Add cinnamon after a half-hour and stir once or twice in between.


Health Benefits


A 13 or 15-bean soup is a good source of lean protein and provides about 8g per 1-cup serving. Protein is important for building and maintaining body tissue. MayoClinic.com recommends legumes as a healthy substitute for meat, which has more saturated fat and cholesterol. Such as bean soup also contains 21g carbohydrates, primarily from starch and fibre. People tend to get scared when they hear the word, "carbs" but it is important to note that carbohydrates are an important energy source for the body, especially for the brain. Another reason to switch out the meat for beans is the fact that beans are low in fat (0.5g) and cholesterol-free.

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