Cyprus Fasolada is a beloved Greek-Cypriot soup renowned for its rich flavor and nourishing qualities. This traditional dish, celebrated for its simplicity and heartiness, combines white beans with an array of vegetables and aromatic herbs. Perfect for cold weather, Fasolada is a staple in both Cypriot and Greek cuisine, providing a warm, comforting meal that's as nutritious as it is delicious. Ideal for vegetarians and vegans, it offers a budget-friendly option without compromising on taste.
Fasolada, often referred to as the national dish of Greece, has deep roots in Greek culinary tradition. Its origins trace back to ancient times when beans were a common food source due to their affordability and nutritional value. The dish is especially popular in Cyprus and Greece during the winter months, serving as a wholesome, filling meal that can be enjoyed by the whole family. The inclusion of olive oil and fresh herbs reflects the Mediterranean diet's emphasis on healthy fats and natural flavors.
Ingredients:
- 1 cup dried white beans
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 garlic cloves, minced
- 2 bay leaves
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp dried rosemary
- Salt and pepper to taste
- 1/4 cup olive oil
- 2 tbsp tomato paste
- 6 cups water
- Juice of 1 lemon
- Fresh parsley, chopped (optional)
Note: You can use canned beans as a time-saver. Skip the soaking step and reduce the cooking time to 30 minutes if using canned beans.
Method:
1. Soak Beans: Place the dried beans in a bowl with plenty of water and soak overnight. Drain and rinse before using.
2. Sauté Vegetables: In a large pot, heat olive oil over medium heat. Add onion, carrots, celery, and garlic. Cook for 5-7 minutes until vegetables are soft and aromatic.
3. Add Flavors: Stir in tomato paste, bay leaves, oregano, thyme, and rosemary. Cook for 1-2 minutes until the tomato paste begins to caramelize.
4. Simmer Soup: Add soaked beans and water to the pot. Bring to a boil, then reduce heat and simmer for 1-2 hours, or until beans are tender.
5. Blend: Remove bay leaves. Use an immersion blender or a regular blender to puree about half of the soup, creating a thicker, creamier texture.
6. Season and Serve: Season with salt and pepper. Stir in lemon juice and fresh parsley, if using. Serve hot with crusty bread.
Enjoy Cyprus Fasolada as a warming, wholesome meal that embodies the essence of Greek-Cypriot comfort food!
Nutrition Value:
1. 1 Cup Dried White Beans
- Calories: ~225
- Carbohydrates: ~40g
- Protein: ~15g
- Fat: ~1g
- Sodium: ~5mg
- Cholesterol: 0mg
- Vitamins: High in folate (B9), Vitamin B6, and small amounts of Vitamin K.
- Minerals: Rich in iron, magnesium, potassium, and calcium.
- Nutritional Benefits: White beans are an excellent source of plant-based protein and fiber, aiding in digestion and providing sustained energy. They also help in regulating blood sugar levels and supporting heart health.
2. 1 Large Onion, Chopped
- Calories: ~60
- Carbohydrates: ~14g
- Protein: ~1g
- Fat: ~0.2g
- Sodium: ~5mg
- Cholesterol: 0mg
- Vitamins: Good source of Vitamin C, Vitamin B6, and folate.
- Minerals: Contains potassium, calcium, and magnesium.
- Nutritional Benefits: Onions have antioxidant properties and are rich in vitamins and minerals that support immune function and heart health. They also contain compounds that may have anti-inflammatory and anticancer effects.
3. 2 Carrots, Chopped
- Calories: ~50
- Carbohydrates: ~12g
- Protein: ~1g
- Fat: ~0.2g
- Sodium: ~50mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin A (beta-carotene), Vitamin C, Vitamin K, and B vitamins.
- Minerals: Contains potassium and small amounts of calcium and magnesium.
- Nutritional Benefits: Carrots are known for their high Vitamin A content, which supports eye health and immune function. They also provide fiber and antioxidants, promoting overall health and reducing the risk of chronic diseases.
4. 2 Celery Stalks, Chopped
- Calories: ~10
- Carbohydrates: ~2g
- Protein: ~0.5g
- Fat: ~0.1g
- Sodium: ~50mg
- Cholesterol: 0mg
- Vitamins: Provides Vitamin K, Vitamin A, and small amounts of Vitamin C and B vitamins.
- Minerals: Contains potassium, calcium, and magnesium.
- Nutritional Benefits: Celery is low in calories and high in water content, making it a hydrating and filling vegetable. It provides essential vitamins and minerals and has anti-inflammatory properties.
5. 2 Garlic Cloves, Minced
- Calories: ~10
- Carbohydrates: ~2g
- Protein: ~0.5g
- Fat: ~0g
- Sodium: ~0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin C and Vitamin B6.
- Minerals: Provides manganese, calcium, and iron.
- Nutritional Benefits: Garlic is known for its antimicrobial and anti-inflammatory properties. It supports cardiovascular health, boosts the immune system, and may help lower blood pressure and cholesterol levels.
6. 2 Bay Leaves
- Calories: ~5
- Carbohydrates: ~1g
- Protein: ~0.1g
- Fat: ~0.1g
- Sodium: ~1mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin A and Vitamin C.
- Minerals: Provides iron, calcium, and magnesium.
- Nutritional Benefits: Bay leaves add flavor and may have digestive benefits. They are also believed to have anti-inflammatory and antioxidant properties.
7. 1 tsp Dried Oregano
- Calories: ~3
- Carbohydrates: ~1g
- Protein: ~0.1g
- Fat: ~0.1g
- Sodium: ~0mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin K and Vitamin A.
- Minerals: Rich in manganese, iron, and calcium.
- Nutritional Benefits: Oregano has antioxidant and antimicrobial properties. It supports digestive health and can help with respiratory issues.
8. 1 tsp Dried Thyme
- Calories: ~3
- Carbohydrates: ~1g
- Protein: ~0.1g
- Fat: ~0.1g
- Sodium: ~0mg
- Cholesterol: 0mg
- Vitamins: Provides Vitamin C and Vitamin A.
- Minerals: Contains iron, calcium, and manganese.
- Nutritional Benefits: Thyme is known for its antiseptic and anti-inflammatory properties. It supports respiratory health and digestion.
9. 1 tsp Dried Rosemary
- Calories: ~3
- Carbohydrates: ~1g
- Protein: ~0.1g
- Fat: ~0.1g
- Sodium: ~0mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin A and Vitamin C.
- Minerals: Provides iron, calcium, and manganese.
- Nutritional Benefits: Rosemary has antioxidant and anti-inflammatory properties. It supports memory and concentration and helps in digestion.
10. Salt and Pepper to Taste
- Calories: Negligible
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Depends on the amount used.
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Salt adds sodium; pepper adds small amounts of potassium, calcium, and iron.
- Nutritional Benefits: Salt is essential for fluid balance but should be used in moderation. Pepper adds flavor and has some antioxidant properties.
11. 1/4 Cup Olive Oil
- Calories: ~480
- Carbohydrates: 0g
- Protein: 0g
- Fat: ~54g
- Sodium: ~0mg
- Cholesterol: 0mg
- Vitamins: Provides Vitamin E.
- Minerals: Contains small amounts of calcium and iron.
- Nutritional Benefits: Olive oil is high in monounsaturated fats, which are heart-healthy. It also has antioxidant properties and can help reduce inflammation.
12. 2 tbsp Tomato Paste
- Calories: ~30
- Carbohydrates: ~6g
- Protein: ~1g
- Fat: ~0g
- Sodium: ~15mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin C and Vitamin A.
- Minerals: Provides iron and potassium.
- Nutritional Benefits: Tomato paste is rich in lycopene, an antioxidant that supports heart health and may reduce the risk of certain cancers.
13. 6 Cups Water
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional Benefits: Water is essential for hydration, digestion, and maintaining overall bodily functions.
14. Juice of 1 Lemon
- Calories: ~12
- Carbohydrates: ~3g
- Protein: ~0.1g
- Fat: ~0g
- Sodium: ~1mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin C.
- Minerals: Contains potassium.
- Nutritional Benefits: Lemon juice is rich in Vitamin C, which supports the immune system and skin health. It also aids in digestion and provides a refreshing flavor.
15. Fresh Parsley, Chopped (Optional)
- Calories: ~1
- Carbohydrates: ~0.2g
- Protein: ~0.1g
- Fat: ~0.05g
- Sodium: ~0mg
- Cholesterol: 0mg
- Vitamins: Rich in Vitamin C and Vitamin K.
- Minerals: Contains iron, potassium, and calcium.
- Nutritional Benefits: Parsley has antioxidant properties and is a good source of vitamins and minerals. It aids digestion and supports immune health.
This information should help with detailed nutritional insights and benefits for each ingredient!
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