Name: Greens-Forward Fasolada: Bean Soup with Spinach
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 servings
Cuisine: Mediterranean cuisine
Ingredients: 2 pcs white beans (canned cannellini or navy beans, about 400 g each, drained and rinsed); 400 g tomatoes (canned crushed tomatoes or ripe fresh tomatoes, chopped); 200 g spinach (fresh baby spinach, roughly chopped); 3 tbsp olive oil (extra-virgin olive oil, plus extra for finishing); 800 ml vegetable stock (or water for a lighter broth); 1 pcs onion (medium, finely chopped); 3 pcs garlic (cloves, minced); 1 pcs lemon (juice (about 2 tbsp) and a little zest optional); 1 tsp dried oregano (preferably Greek oregano); 1 pcs bay leaf (optional); 1 tsp salt (adjust to taste, add more if using unsalted stock); 0.5 tsp black pepper (freshly ground)

Fasolada

Prep: 15 min • Cook: 40 min. A nourishing Greek fasolada that folds tender spinach into a classic white bean and tomato base, brightened with lemon and garlic for a fresh, green-forward bowl that balances comforting richness with bright citrus and olive oil.

Preparation time: 15 min
Cooking time: 40 min
Total time: 55 min
Servings: 4
Course: Soup
Complexity: Easy

Units:

Scale:

Ingredients

2 pcs white beans(canned cannellini or navy beans, about 14oz each, drained and rinsed)
14oz tomatoes(canned crushed tomatoes or ripe fresh tomatoes, chopped)
7oz spinach(fresh baby spinach, roughly chopped)
3 tbsp olive oil(extra-virgin olive oil, plus extra for finishing)
27 fl oz vegetable stock(or water for a lighter broth)

Aromatics & seasoning

1 pc onion(medium, finely chopped)
3 pcs garlic(cloves, minced)
1 pc lemon(juice (about 2 tbsp) and a little zest optional)
1 tsp dried oregano(preferably Greek oregano)
1 pc bay leaf(optional)
1 tsp salt(adjust to taste, add more if using unsalted stock)
1/2 tsp black pepper(freshly ground)

Instructions

Soup

Heat 2 tablespoons olive oil in a large heavy pot over medium heat until shimmering.
Add the chopped onion and a pinch of salt; cook, stirring occasionally, until the onion is soft and translucent, about 6–8 minutes.
Stir in the minced garlic and dried oregano and cook 30–60 seconds until fragrant, taking care not to brown the garlic.
Add the crushed tomatoes and bay leaf, scraping any browned bits from the bottom of the pot; simmer 3–4 minutes to meld flavors.
Pour in the vegetable stock and bring to a gentle simmer, then add the drained white beans and stir to combine.
Reduce heat to medium-low and simmer uncovered until the flavors have blended and soup has slightly thickened, about 20–25 minutes.
Remove the bay leaf. For a creamier texture, mash about one-third of the beans against the side of the pot with a spoon or gently pulse 1 cup in a blender and return to the pot.
Stir in the chopped spinach and cook just until wilted, about 2–3 minutes.
Finish with the lemon juice, remaining 1 tablespoon olive oil, and season with salt and pepper to taste. Serve hot with an extra lemon wedge and a drizzle of olive oil.

Nutrition

Servings: 4
Serving size (imperial): 11.8 fl oz

Nutrient	Per serving	Per 100 ml	Total (4 servings)
Calories	250.5 kcal	71.6 kcal	1,002 kcal
Protein	12.1 g	3.5 g	48.4 g
Fat	9.2 g	2.6 g	36.8 g
Carbs	32.5 g	9.3 g	130 g

Tips

Rinse and drain canned beans well to remove excess sodium and improve the soup's flavor and texture.
Mash a portion of the beans or blend a cup to thicken the soup without adding cream.
Serve with crusty bread and a drizzle of extra-virgin olive oil plus a lemon wedge.

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Ingredients

2 pcs white beans(canned cannellini or navy beans, about 14oz each, drained and rinsed)
14oz tomatoes(canned crushed tomatoes or ripe fresh tomatoes, chopped)
7oz spinach(fresh baby spinach, roughly chopped)
3 tbsp olive oil(extra-virgin olive oil, plus extra for finishing)
27 fl oz vegetable stock(or water for a lighter broth)

Aromatics & seasoning

1 pc onion(medium, finely chopped)
3 pcs garlic(cloves, minced)
1 pc lemon(juice (about 2 tbsp) and a little zest optional)
1 tsp dried oregano(preferably Greek oregano)
1 pc bay leaf(optional)
1 tsp salt(adjust to taste, add more if using unsalted stock)
1/2 tsp black pepper(freshly ground)

Instructions

Soup

Heat 2 tablespoons olive oil in a large heavy pot over medium heat until shimmering.
Add the chopped onion and a pinch of salt; cook, stirring occasionally, until the onion is soft and translucent, about 6–8 minutes.
Stir in the minced garlic and dried oregano and cook 30–60 seconds until fragrant, taking care not to brown the garlic.
Add the crushed tomatoes and bay leaf, scraping any browned bits from the bottom of the pot; simmer 3–4 minutes to meld flavors.
Pour in the vegetable stock and bring to a gentle simmer, then add the drained white beans and stir to combine.
Reduce heat to medium-low and simmer uncovered until the flavors have blended and soup has slightly thickened, about 20–25 minutes.
Remove the bay leaf. For a creamier texture, mash about one-third of the beans against the side of the pot with a spoon or gently pulse 1 cup in a blender and return to the pot.
Stir in the chopped spinach and cook just until wilted, about 2–3 minutes.
Finish with the lemon juice, remaining 1 tablespoon olive oil, and season with salt and pepper to taste. Serve hot with an extra lemon wedge and a drizzle of olive oil.

Nutrient

Per serving

Per 100 ml

Total (4 servings)

Calories

250.5 kcal

71.6 kcal

1,002 kcal

Protein

12.1 g

3.5 g

48.4 g

Fat

9.2 g

2.6 g

36.8 g

Carbs

32.5 g

9.3 g

130 g