This soup is a dish I grew up eating and it was always a family favourite. It’s rich and satisfying while also being nutritious and simple to make. There are variations of this soup across Mediterranean cuisines. It is called Fasolada in Greece, Fagiolata in Italy, and Fabada in Spain, and many more variations exist.

This particular recipe was passed down to me by my dad, who made this regularly while I was growing up.

Another nice feature about this soup is that although it takes a long time to cook, it actually requires very little work and few ingredients. Below you will find two types of cooking instructions – one for a slow cooker and one for the oven (for those who don’t own a slow cooker). Both methods result in very similar flavours and textures. The recipe below is also modifiable in term of ingredients, so you can add veggies like carrots and celery, other spices that you like, or omit the spices I marked as optional.

Nutritionally, this soup is an excellent addition to your diet as it is high in protein, fibre, vitamins, and minerals. As mentioned in previous posts, grains and beans are complementary when it comes to protein, so pairing them allows you to have complete protein in your meal. I tend to pair this soup with brown rice by adding the rice directly to my bowl of soup (it adds a nice texture). You can also dip some whole wheat bread in there.

Yield: 5 servings | Cook time: 5-6 hours

Ingredients

• 1 cup white navy beans, dry
• 1 teaspoon canola oil
• 1 small onion, chopped
• 2-3 garlic cloves, minced
• 1 teaspoon paprika (use smoked paprika for added flavour)
• 1/2 teaspoon ground cumin
• Optional: 1/4 teaspoon cinnamon
• Optional: 1/2 teaspoon ground coriander
• Optional: 1/2 teaspoon cayenne (or more for a spicier soup)
• 4 cups water or broth
• 1 can tomato paste (156 ml)
• 1 tablespoon white sugar
• 0.5 teaspoon salt (reduce if using broth)

Instructions: Slow Cooker

1. Optional: soak the beans in 3-4 cups of cold water for 4-12 hours (can be overnight). Drain and rinse them before adding to the soup.
2. Add all of the ingredients to the slow cooker and stir to combine.
3. Turn the slow cooker on “high” if this setting exists. If not, pick the setting that would allow the soup to simmer gently. Cook the soup for 4-5 hours, more if desired*.

Instructions: Oven

1. Optional: soak the beans in 3-4 cups of cold water for 4-12 hours (can be overnight). Drain and rinse them before adding to the soup.
2. Preheat the oven to 250°F (120°C). Arrange a rack in the middle of the oven with no racks above it (so that your pot fits into the oven).
3. In a large pot over medium heat, sauté the onion in the canola oil until lightly browned (5-10 minutes). Add the garlic and spices and sauté for 1-2 minutes until fragrant.
4. Add the beans to the pot along with the water or broth, tomato paste, sugar, and salt. Stir to combine. Bring the soup to a boil, taste and adjust seasoning.
5. Put the pot with the lid on inside the oven. Bake/cook for 4-5 hours, or more if desired*.

*This recipe is not time-sensitive, you could cook it for up to 8 hours.

Nutritional Information