The Repurposing Life

Homemade Greek White Bean Soup with Garlic & Lemon

Can you think of a better winter comfort food than a white bean soup? Especially when it is made from scratch and therefore very nutritious. There are two traditional versions of Greek white bean soup (called Fasolatha). One is flavored with lemon, like in this recipe, the other version is made with tomato. Both are equally delicious and nutritious.

One thing that I love about this lemony garlicky version is that it is so basic that you can add to it many other ingredients to your liking. It is made with onions, garlic, cannellini beans (or any other small white bean), carrot, celery, the zest and juice of lemons, and extra virgin olive oil. So you can add things like bacon, sausage, or my personal favorite, leafy greens. Greens like spinach, kale or even wild greens.

If you want to add greens like kale or spinach, use about 14 oz. (400 grams) and add them during the last 5 minutes of cooking.

How to Make this White Bean Soup from Scratch

First things first, when making a bean soup using dried beans, you have to soak them in water overnight. This is because soaking them for a long time helps reduce cooking time as well as improve the overall texture of the beans. Soaking the beans though does not help with reducing gas.

So how do you soak beans overnight? In a big cooking pot, add dry beans and cover them with cold water filling the pot ¾ full. Stir in a pinch of kosher salt (helps to soften and break their skin) cover with the pot’s lid, and leave as is, at room temperature until the next morning. Then drain the beans in a strainer and they are ready to be cooked.

Understanding What Causes Gas

There are mainly two reasons: The first is that beans (and other legumes) contain a type of sugar that is difficult for the body to digest. This sugar is called oligosaccharide. For your body to digest it, the bacteria in your large intestine feeds on it and breaks it down. This bacterial digestive process causes fermentation and gas production.

The second reason is that to extend the shelf–life of the beans once packaged and to prevent them from sprouting, they are sprayed with chemicals that can cause gastric discomfort.

So what is the best thing you can do? Buy organic beans. Or cook using plain ones, by bringing them to a boil and then discarding the cooking water. After that, proceed to cooking them. Most of these chemicals are washed away in the initial boiling.

If flatulence is an issue because you’ve been diagnosed with IBS, frequent indigestion or any other gastrointestinal condition, the use canned beans instead of dry, skip the overnight soaking and reduce the cooking time by 1–1 ½ hours.

Make this soup even more flavorful using our easy, healthy and zero waste Homemade Vegetable Stock.

How Long To Cook Dried White Beans

Cooking time depends on how old the beans are, their variety, and the soaking period. If you cook dried white beans on the stovetop, they may take anywhere from 2 to 4 hours. If you are pressed for time, you can use a pressure cooker. Cooking the beans for about 15–20 minutes in the pressure cooker will be more than enough to soften them. However, slower cooking gives the soup a thicker, more velvety texture.

Can You Use Other Beans to Make This Soup

Yes, any type of white bean, like navy beans, great northern, cannellini, or baby lima beans can be substituted. Check out this great article The Difference Between These 4 Types Of White Beans. You can even use black–eyed peas to make this soup.

Stovetop Directions

1. In a medium–sized cooking pot add the olive oil and heat over medium–high heat. Add the onion and cook until translucent. Add the garlic and cook until softened and golden in color.
2. Add the beans along with 1.5 quarts (1.5 liters) water, or 1 quart water + 16 ounces (500 ml) vegetable stock and bring to a boil. Then reduce heat to medium–low and simmer partially covered for about 2 hours, or until beans are completely soft and tender.
3. Add the celery and carrot and season with salt and pepper. Continue simmering, stirring occasionally until the soup gets nice and thick. Then add the lemon juice and zest and cook for 2 minutes more. Remove from heat and serve with freshly ground pepper on top, an extra squeeze of fresh lemon and a little drizzle of olive oil, if you like.

Instant Pot or Pressure Cooker Directions

1. Using the sauté function, add the olive oil and cook the onion and garlic until softened and golden in color.
2. Add the remaining ingredients along with 1.5 quarts (1.5 liters) water, or 1 quart water + 16 ounces (500 ml) vegetable stock and close the lid. Cook on manual for 20 minutes. Let the pot sit for 5–10 minutes and then turn the valve to venting. Once it releases the steam open the lid. Finish off with the lemon juice and zest.

Slow Cooker Directions

1. If using a slow cooker, take the time to sauté the garlic and onion in olive oil using a separate skillet. This will cause the aromatics to become fragrant and will make a huge difference in flavor, as opposed to adding all the ingredients in at once. Add the sautéed ingredients in your slow cooker along with the remaining ingredients except for the lemon juice and zest, and 1.5 quarts (1.5 liters) water, or 1 quart water + 16 ounces (500 ml) vegetable stock and cook for 8 hours (on low) or 4 hours (on high). Add the lemon juice and zest and cook for 5 minutes more.

Using the Slow Cook Function on Instant Pot Directions

1. Using the sauté function, add the olive oil and cook the onion and garlic until softened and golden in color.
2. Add the remaining ingredients, except for the lemon juice & zest, along with 1.5 quarts (1.5 liters) water, or 1 quart water + 16 ounces (500 ml) vegetable stock. Put the lid on and switch the slow cooker function to normal, cook for 8 hours or for 4 hours on high. Finish with the lemon juice and zest.

Nutrition Information

Yield: 2  Servings
Amount Per Serving
Calories	495 kcal
Total Fat	42g
Saturated Fat	6g
Trans Fat	0g
Unsaturated Fat	0g
Cholesterol	0mg
Sodium	293mg
Calcium	100mg
Potassium	156mg
Carbohydrates	27g
Fiber	7g
Sugars	3g
Protein	8g
Vitamin A	5095IU
Vitamin C	11mg
Iron	3mg

We’d love to hear from you and what you thought of this post. Did you make any changes to the recipe? Let us know in the comments below.

Sources:
Greek White Bean Soup With Garlic & Lemon
https://realgreekrecipes.com/greek-white-bean-soup/