Fasolada
Fasolada is a hearty and flavorful Greek bean soup, often considered the national dish of Greece. It is typically made with white beans, tomatoes, onions, carrots, and celery, and is often seasoned with herbs like bay leaves and parsley. This simple yet satisfying dish is a staple in Greek households, especially during the colder months.
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🍽️ Nutrition at a glance
Fasolada is a nutrient-dense dish, high in complex carbohydrates and dietary fiber from the beans, which provide sustained energy and support digestive health. It is also a good source of plant-based protein and essential vitamins like folate and iron, with a typical serving containing around 250-350 calories depending on preparation.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 10 g |
| Carbs | 30 g |
| Fat | 2 g |
| Fiber | 9 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Potassium | 600 mg |
| Iron | 4.5 mg |
| Folate | 120 mcg |
| Magnesium | 70 mg |
| Phosphorus | 150 mg |
| Zinc | 2 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Fasolada is celebrated as a symbol of Greek culinary tradition and frugality, showcasing how simple, affordable ingredients can create a deeply nourishing meal. Nutritionally, it stands out as a complete plant-based protein source when combined with whole grains, making it a cornerstone of the Mediterranean diet, which is renowned for its health benefits.
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AI estimate may be inaccurate · Terms