Welcome to the flavorful world of Albanian cuisine, where rich traditions and wholesome ingredients come together to create culinary masterpieces. One such dish that has stood the test of time and earned a special place in Albanian hearts is "Fasule," a hearty bean stew that embodies the essence of Albanian home cooking.

In this recipe, we will guide you through the steps of preparing a delicious and nourishing Albanian Fasule. Bursting with robust flavors and nutritional goodness, Fasule has been a staple in Albanian households for generations, offering a taste of comfort and a reflection of the country's diverse culinary heritage.

Join us on a gastronomic adventure as we unveil the secrets behind crafting this classic Albanian dish, blending simplicity with sophistication to bring a taste of Albania to your kitchen. Get ready to savor the warmth and richness of Albanian Fasule – a dish that not only satisfies the palate but also invites you to experience the soulful charm of Albanian cooking.

Here's a simple recipe for Albanian Fasule:

Ingredients:

• 2 cups dried white beans (Great Northern beans or cannellini beans), soaked overnight
• 1 large onion, finely chopped
• 2 cloves garlic, minced
• 2 medium-sized carrots, diced
• 2 medium-sized tomatoes, chopped
• 2 tablespoons tomato paste
• 1/4 cup olive oil
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Water (enough to cover the beans)
• Fresh parsley for garnish (optional)

Instructions:

Prepare the Beans:

1-Rinse the soaked beans and place them in a large pot.

2-Cover the beans with water, bring to a boil, and then simmer until they are tender. This may take about 1-1.5 hours. Drain and set aside.

Saute the Vegetables:

1-In a large, deep pan or pot, heat the olive oil over medium heat.

2-Add the chopped onions and garlic, sauté until they are soft and translucent.

3-Stir in the diced carrots and cook for an additional 3-5 minutes until they begin to soften.

Add Tomatoes and Seasonings:

1-Add the chopped tomatoes, tomato paste, paprika, oregano, thyme, salt, and pepper to the pan.

2-Cook for about 5-7 minutes, allowing the tomatoes to break down and the flavors to meld.

Combine with Beans:

1-Add the cooked beans to the pot, stirring well to combine all the ingredients.

2-Pour in enough water to cover the beans and vegetables. Bring the mixture to a gentle simmer.

Simmer and Blend Flavors:

1-Cover the pot and let the Fasule simmer over low to medium heat for at least 30-40 minutes, allowing the flavors to meld and the stew to thicken.

2-Stir occasionally to prevent sticking, and add more water if needed.

Adjust Seasoning and Serve:

1-Taste the Fasule and adjust the seasoning if necessary.

2-Once the beans are tender and the stew has reached your desired thickness, remove from heat.

Garnish and Serve:

1-Optionally, garnish with fresh parsley.

2-Serve the Albanian Fasule hot, either on its own or with crusty bread.

Enjoy your delicious Albanian Fasule! This hearty dish is perfect for warming up on a cold day and brings the authentic flavors of Albanian cuisine to your table.

Nutritional Values:

Here's an approximate nutritional breakdown for the main ingredients in the Albanian Fasule recipe:

Dried White Beans (2 cups, soaked overnight):

• Calories: 460
• Protein: 28g
• Carbohydrates: 80g
• Fiber: 30g
• Fat: 1g
• Iron: 8mg
• Magnesium: 240mg

benefits:

• Rich in protein, fiber, and essential minerals like iron and magnesium.
• Supports digestive health and provides a steady source of energy.

Onion (1 large, finely chopped):

• Calories: 60
• Protein: 2g
• Carbohydrates: 14g
• Fiber: 3g
• Fat: 0g
• Vitamin C: 20mg
• Folate: 60mcg

benefits:

• Contains antioxidants and vitamin C, supporting immune health.
• May help regulate blood sugar levels and reduce inflammation.

Garlic (2 cloves, minced):

• Calories: 10
• Protein: 0g
• Carbohydrates: 2g
• Fiber: 0g
• Fat: 0g
• Vitamin C: 2mg
• Manganese: 0.2mg

benefits:

• Known for its potential anti-inflammatory and immune-boosting properties.
• Contains allicin, which may have cardiovascular benefits.

Carrots (2 medium-sized, diced):

• Calories: 50
• Protein: 1g
• Carbohydrates: 12g
• Fiber: 3g
• Fat: 0g
• Vitamin A: 10,000 IU
• Vitamin K: 10mcg

benefits:

• Excellent source of beta-carotene, promoting eye health.
• Provides fiber, supporting digestion, and contributes to a healthy immune system.

Tomatoes (2 medium-sized, chopped):

• Calories: 50
• Protein: 2g
• Carbohydrates: 12g
• Fiber: 4g
• Fat: 0g
• Vitamin C: 30mg
• Potassium: 600mg

benefits:

• High in vitamin C and antioxidants, supporting skin health and immune function.
• Contains lycopene, which may have cardiovascular benefits.

Tomato Paste (2 tablespoons):

• Calories: 30
• Protein: 2g
• Carbohydrates: 6g
• Fiber: 1g
• Fat: 0g
• Vitamin C: 4mg
• Iron: 1mg

benefits:

• Concentrated source of antioxidants and vitamins from tomatoes.
• Adds rich flavor without excess calories.

Olive Oil (1/4 cup):

• Calories: 480
• Fat: 54g
• Vitamin E: 6mg
• Vitamin K: 10mcg

benefits:

• Healthy monounsaturated fats may support heart health.
• Contains antioxidants and anti-inflammatory properties.

Paprika (1 teaspoon):

• Calories: 6
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 1g
• Fat: 0g

benefits:

• Contains capsaicin, which may boost metabolism and have anti-inflammatory effects.
• Adds flavor without additional calories.

Dried Oregano (1 teaspoon):

• Calories: 5
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 1g
• Fat: 0g

benefits:

• Packed with antioxidants and may have antimicrobial properties.
• Adds a savory flavor without the need for excessive salt.

Dried Thyme (1 teaspoon):

• Calories: 3
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Fat: 0g

benefits:

- Contains antioxidants and may have antimicrobial properties.

- Adds a fragrant and savory element to the dish.

Salt and Pepper:

• Sodium content varies based on personal preference and specific brands.

benefits:

- Sodium is essential for fluid balance and nerve function.

- Pepper contains piperine, which may enhance nutrient absorption.

Water (enough to cover the beans):

• No caloric content.

benefits:

- Essential for hydration and overall bodily functions.

- Supports digestion, nutrient transport, and temperature regulation.

Fresh Parsley (for garnish, optional):

• Calories: 1
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 0g
• Vitamin C: 5mg
• Vitamin K: 50mcg

benefits:

- Rich in vitamin C and K, supporting immune and bone health.

- Contains antioxidants and may have anti-inflammatory effects.

These values are approximate and can vary based on specific brands and preparation methods. It's always a good idea to check nutritional labels for precise information, especially if you have specific dietary requirements or restrictions.