Fasolada — Greek white bean soup
A Greek lunch for the galley that copes with rough seas, one pot, can be made ahead and frozen, about 40 min hands-on.
- Lunch
- Greek
- ⏱ 40 min
- 🌊 Sea tolerance 4/5
- vegan
- vegetarian
- pescatarian
- kosher
- halal
Ingredients
For 4 servings (one normal-appetite adult each). Per serving in brackets.
- Canned white beans (cannellini)600 g (150 g)
- Carrot200 g (≈ 3.5 carrots) (50 g (≈ 1 carrot))
- Celery120 g (≈ 3 stalks) (30 g (≈ 1 stalk))
- Onion (brown/yellow)160 g (≈ 1.5 onions) (40 g)
- Tomato paste40 g (10 g)
- Extra-virgin olive oil60 g (15 g)
- Dried oregano2 g (0.5 g)
- Vegetable stock cubes12 g (3 g)
- Salt4 g (1 g)
Method
- Soften chopped onion, carrot and celery in the oil, 8 minutes.
- Stir in tomato paste for 1 minute.
- Add beans, oregano, stock cube and 300 ml water per serving; simmer 20 minutes.
In the galley
- Copes with a seaway — 4/5 for sea tolerance.
- Stow the main ingredients in the fridge.
- Make ahead: cook in port and freeze in portions.
- One pot — less to secure, less washing-up with fresh water.
- Contains: Celery, Gluten — always check the labels of what you buy.
Per serving
🌾 Fibre-rich
- kcal
- 367
- protein
- 13 g
- fat
- 16 g
- carbs
- 45 g
- sugar
- 7 g
- fibre
- 10 g
From USDA FoodData Central, raw weights — a planning guide, not a label; a few values use a close stand-in.
Nutrition per serving: USDA FoodData Central — SR Legacy (U.S. Department of Agriculture, Agricultural Research Service), weighted by each ingredient's grams — a planning guide, not a label. Quantities follow standard portion sizes; this recipe hasn't been tested in a real galley yet. How we make recipes