Cyprus Fasolada - Healthy Mediterranean Diet Recipe

Craving a meal that's both hearty and healthy? Look no further than Cyprus Fasolada, a classic `healthy mediterranean diet recipe` that's bursting with flavor and nutrition! This incredible `plant based soup` is more than just a simple `bean stew recipe`; it's an immune-boosting powerhouse, packed with protein and essential vitamins to keep you feeling your best. Whether you're a seasoned chef or just starting your culinary journey, this `one pot vegan meal` is surprisingly easy to make and guaranteed to become a family favorite. High-protein soups, like our delicious Fasolada, are fantastic because they not only support muscle growth and repair but also keep you feeling full and satisfied for longer, making them a smart choice for any healthy eating plan. Get ready to dive into the wholesome goodness of the Mediterranean with this comforting and nourishing dish!

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 large yellow onion, chopped
• 2 medium carrots, peeled and chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 (15 ounce) can cannellini beans (white kidney beans), rinsed and drained
• 1 (15 ounce) can great northern beans, rinsed and drained
• 6 cups vegetable broth (low sodium recommended for a `low sodium mediterranean diet`)
• ½ cup fresh parsley, chopped
• ¼ cup fresh dill, chopped
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper, to taste
• Optional: ½ lemon, juiced (for serving)
• Optional: Extra drizzle of olive oil for serving

Directions

1. Prep Your Veggies: Start by gathering and chopping all your vegetables. This makes the cooking process smoother and faster.
2. Sauté Aromatics: Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 8-10 minutes, stirring occasionally, until the vegetables have softened nicely and the onion is translucent. This step builds the foundational flavors for your soup.
3. Add Garlic: Stir in the minced garlic and cook for just one more minute until you can smell its wonderful aroma. Be careful not to burn the garlic!
4. Combine Core Ingredients: Now, add the undrained diced tomatoes, the rinsed and drained cannellini beans, great northern beans, vegetable broth, and dried oregano to the pot. Give everything a good stir to combine.
5. Simmer to Perfection: Bring the soup to a gentle boil, then immediately reduce the heat to low. Cover the pot and let it simmer for 30-40 minutes. This slow simmer allows the flavors to meld beautifully and the vegetables to become wonderfully tender. Stir occasionally to ensure nothing sticks to the bottom.
6. Finish with Fresh Herbs: Once the soup has simmered and the vegetables are tender, remove the pot from the heat. Stir in the fresh chopped parsley and dill. These fresh herbs add a vibrant, aromatic finish that’s quintessential to Mediterranean cooking.
7. Season and Serve: Taste the soup and adjust the seasoning with salt and freshly ground black pepper as needed. If you like a brighter, more zesty flavor, squeeze in the juice from half a lemon just before serving. Ladle the hot soup into bowls, and for an authentic touch, you can drizzle a little extra virgin olive oil over each serving. Enjoy your wholesome and delicious Fasolada!