Fasolia (Bean Stew) with Griddled Chicken

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A Note on Fasolia

Fasolia, meaning “beans” in Greek and Arabic, is a cornerstone of Eastern Mediterranean and Middle Eastern cooking. This version is a hearty, main-course adaptation. The magic lies in the slow simmering of the beans, allowing them to absorb the vibrant flavors of tomato, garlic, and herbs, creating a velvety, comforting stew. Paired with quick-griddled chicken, it’s a complete, satisfying meal that celebrates simple, wholesome ingredients.

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Ingredients

For the Fasolia Stew:

• 2 tablespoons olive oil

• 1 large yellow onion, finely diced

• 3 cloves garlic, minced

• 2 medium carrots, diced

• 2 celery stalks, diced

• 1 tablespoon tomato paste

• 1 teaspoon ground cumin

• 1 (400g / 14 oz) can diced tomatoes

• 750 ml (3 cups) low-sodium chicken or vegetable broth

• 500g (1.1 lbs) dried cannellini or great northern beans, soaked overnight OR 3 (400g) cans, drained and rinsed

• 2 bay leaves

• 1 large sprig of fresh rosemary

• Salt and freshly ground black pepper, to taste

For the Griddled Chicken:

• 4 boneless, skinless chicken breasts or thighs (approx. 150-180g / 5-6 oz each)

• 3 tablespoons olive oil

• Zest and juice of 1 large lemon

• 2 cloves garlic, crushed

• 1 teaspoon dried oregano

• ½ teaspoon paprika

• Salt and pepper

For Serving:

• Fresh flat-leaf parsley, chopped

• Extra virgin olive oil for drizzling

• Crusty bread or steamed rice

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Instructions

Part 1: Prepare the Fasolia Stew

Time: 1 hour 10 minutes (mostly hands-off simmering)

1. Sauté the Aromatics: In a large, heavy-bottomed pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrot, and celery with a pinch of salt. Cook for 8-10 minutes, stirring occasionally, until the vegetables are softened.

2. Build Flavor: Add the minced garlic, tomato paste, and ground cumin. Stir constantly for 1-2 minutes until fragrant and the tomato paste darkens slightly.

3. Deglaze & Simmer: Pour in the diced tomatoes and broth, scraping up any browned bits from the bottom of the pot. Add the soaked, drained dried beans (if using canned, add them later), bay leaves, and rosemary sprig. Bring to a boil, then reduce heat to low, cover, and let it simmer gently for 45 minutes.

4. Check & Adjust: If using canned beans, add them now. Continue to simmer, uncovered, for another 15-20 minutes, or until the stew has thickened to your liking and the beans (if using dried) are completely tender. Discard the bay leaves and rosemary stem. Season generously with salt and pepper. Keep warm on low heat.

Part 2: Marinate & Cook the Chicken

Time: 20 minutes (including 10 minutes marinating)

1. Marinate: While the stew simmers, prepare the chicken. Place chicken between two sheets of parchment paper and gently pound to an even thickness (about 2cm / ¾ inch). In a bowl, whisk together 3 tbsp olive oil, lemon juice and zest, crushed garlic, oregano, paprika, 1 teaspoon salt, and ½ teaspoon pepper. Add the chicken, ensuring it’s fully coated. Let marinate for at least 10 minutes (or up to 30 minutes in the fridge).

2. Griddle: Heat a griddle pan, cast-iron skillet, or heavy frying pan over medium-high heat until very hot. Remove chicken from marinade, letting excess drip off. Cook for 5-7 minutes per side, depending on thickness, until deeply charred and cooked through (internal temperature of 74°C / 165°F). Transfer to a plate, tent with foil, and let rest for 5 minutes before slicing.

Part 3: Serve

Time: 5 minutes

1. Slice the rested chicken against the grain into strips.

2. Ladle the hot fasolia stew into deep bowls.

3. Top each bowl with slices of griddled chicken.

4. Garnish generously with chopped parsley and a final drizzle of your best extra virgin olive oil.

5. Serve immediately with crusty bread for dipping or a side of steamed rice to soak up every last drop of the delicious sauce.

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Storage & Reheating

• Refrigerator: Store the stew and chicken separately in airtight containers for up to 3 days.

• Freezer: The fasolia stew freezes beautifully for up to 3 months. Thaw overnight in the refrigerator. The chicken is best reheated from fresh or refrigerated.

• Reheating: Gently reheat the stew in a pot over medium-low heat, adding a splash of water or broth if needed. Reheat chicken slices in a dry skillet over medium heat to prevent drying out, or enjoy cold on top of the hot stew.

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Nutrition Information (Per Serving – Approximate)

• Calories: ~680 kcal

• Carbohydrates: 65g

  • Of which fiber: 18g

  • Of which sugars: 10g

• Protein: 52g

• Fat: 24g

  • Of which saturated: 4g

• Sodium: ~750mg (highly dependent on broth and salt used)

Note: This nutritional estimate is based on using dried beans and lean chicken breasts. Using canned beans or chicken thighs will alter the values slightly. The dish is an excellent source of plant-based and animal protein, dietary fiber (supporting digestive health), and complex carbohydrates for sustained energy. The olive oil provides heart-healthy monounsaturated fats.