Diabetes Quick Fix: Greek Bean and Vegetable Soup (Fassoulada)

BY Tribune News Service TIMEApril 19, 2022 PRINT

By Linda Gassenheimer
From Tribune News Service

Known in Greece as fassoulada, this hearty, thick soup is a popular dish there. Navy beans, onion, tomatoes and garlic make up the basis of the soup.

Helpful Hint:
— You can find minced garlic in the produce section of the market.

— Prepare ingredients.
— Make soup.

Shopping List:
1 package frozen chopped onion

1 can no-salt-added whole no-sugar-added tomatoes**

1 can navy or Great Northern beans

1 bottle dried thyme

1 container dry roasted, no-salt-added pistachios nuts

1 loaf whole grain bread

1 container reduced-fat crumbled feta cheese

1 bag washed, ready-to-eat spinach

1 large zucchini and 1 bunch celery

Staples: olive oil, minced garlic, fat-free low-sodium vegetable broth*, salt and black peppercorns.

Greek Bean And Vegetable Soup (Fassoulada)

Recipe by Linda Gassenheimer

1 tablespoon olive oil
1 cup frozen chopped onion
2 cups sliced zucchini
1/2 cup sliced celery
1 teaspoon minced garlic
1 cup fat-free low-sodium vegetable broth*
1 cup water
3/4 cup no-salt-added rinsed and drained navy or Great Northern beans
1 cup drained canned low-sodium, no-sugar-added whole tomatoes**
4 cups washed, ready-to-eat spinach
1/2 teaspoon dried thyme
Salt and freshly ground black pepper
1 ounce crumbled reduced-fat feta cheese (about 3 tablespoons)
2 tablespoons coarsely chopped dry roasted, no-salt-added pistachio nuts
2 slices whole grain bread

Heat oil in a large saucepan over medium-high heat. Add onion, zucchini, celery and garlic. Cook 2 to 3 minutes until vegetables soften. Add chicken broth, water, beans and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes. Add the spinach and thyme. Cook until the spinach is wilted, about 1 minute. Add salt and pepper to taste. Ladle in two bowls and sprinkle feta cheese and pistachio nuts on top. Serve bread on the side. Makes 2 servings.

Per serving: 420 calories, 140 calories from fat, 15 g fat, 3.1 g saturated fat, 7.4 g monounsaturated fat, 5 mg cholesterol, 20 g protein, 57 g carbohydrates, 14 g dietary fiber, 13 g sugars, 470 mg sodium, 1260 mg potassium, 270 mg phosphorus.

Exchanges: 2 starch, 5 vegetable, 1 lean protein, 2 fat.

Shop Smart:
* low-sodium vegetable broth, containing per cup: 20 calories, 0 g fat, 240 mg sodium
** canned low-sodium, no-sugar-added whole tomatoes, containing per cup: 41 calories, .3 g fat, .04 g saturated fat, 24 mg sodium

(From “Delicious One-Pot Dishes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.

Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at

©2022 Tribune Content Agency, LLC

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