Fabada Asturiana
Platos principales • España
Acerca de Fabada Asturiana
Asturian white bean stew with chorizo, morcilla, and pork
How to Make Fabada Asturiana (Traditional & Healthy Version)
Fabada Asturiana is a classic Spanish bean stew hailing from the lush region of Asturias in northern Spain. Renowned for its comforting flavors and hearty nature, this dish is a staple in Spanish cuisine, especially during the cooler months. Traditionally, Fabada Asturiana is made with large white beans (fabes), various pork meats, and the distinctive smoky pimentón (Spanish paprika), resulting in a rich and satisfying meal. Its origins date back centuries, reflecting the agricultural traditions of Asturias where beans and cured meats have long been essential to local diets. The taste of Fabada Asturiana is deep and layered, balancing the creamy texture of the beans with the umami of chorizo and morcilla (Spanish blood sausage). This stew is often enjoyed with family and friends, embodying the warmth and hospitality of Spanish gatherings. Opting for a lighter and healthier version allows you to savor its authentic taste while being mindful of nutrition and calorie intake, making Fabada Asturiana an excellent choice for a wholesome, protein-rich lunch. With its genuine Spanish heritage and irresistible flavor, this dish brings a touch of Asturias to any table.
Ingredients(for 1 generous bowl (approx. 350g cooked stew))
- 1 cup (180g) Large white beans (fabes) (dried, soaked overnight)
- 100g Lean pork shoulder (diced)
- 1 small (50g) Chorizo sausage (preferably Asturian chorizo)
- 1 small (50g) Morcilla (Spanish blood sausage) (Asturian morcilla preferred)
- 1 tablespoon Olive oil (extra virgin)
- 1 small (80g) Yellow onion (finely chopped)
- 2 Garlic cloves (minced)
- 1 teaspoon Sweet smoked paprika (pimentón dulce) (Spanish pimentón)
- 1 Bay leaf
- to taste Salt
- 1 tablespoon Fresh parsley (chopped, for garnish) - optional
Instructions
- 1
Drain and rinse the soaked beans. Add them to a large pot and cover with fresh water (about 4 cups). Bring to a gentle boil, skimming off any foam.
10 minutes
Soaking beans overnight reduces cooking time and improves digestibility.
- 2
Add the diced pork shoulder, chorizo, morcilla, bay leaf, and a tablespoon of olive oil to the pot with beans.
5 minutes
Use lean cuts of pork and quality sausages for a healthier stew.
- 3
Reduce heat to low and simmer uncovered for 60 minutes. Occasionally add cold water to keep beans covered and ensure even cooking.
60 minutes
Avoid stirring the beans too much to prevent them from breaking.
- 4
Meanwhile, sauté the chopped onion and garlic in a non-stick pan with a splash of olive oil until soft and golden.
5 minutes
Low heat brings out sweetness in onions without burning.
Why This Dish is Healthy
This healthy Fabada Asturiana recipe is lighter than traditional versions by reducing the amount of fatty meats and emphasizing plant-based ingredients. By incorporating more beans and lean pork, and using extra virgin olive oil in moderation, the dish supports heart health and weight management. The high fiber content helps maintain fullness, while the protein supports muscle health. Its nutrient-dense profile makes it a smart choice for those seeking authentic Spanish flavors without excessive calories or fat.
Fabada Asturiana offers a balanced source of protein from beans and lean pork, complemented by healthy fats from olive oil. The white beans provide dietary fiber, supporting digestive health, and are a good source of plant-based protein. The addition of onions, garlic, and pimentón introduces antioxidants and vitamins such as vitamin C, B6, and iron. Using leaner cuts of meat and moderate sausage portions helps keep saturated fat levels in check. This stew is naturally gluten-free and provides a filling, nutrient-dense meal, ideal for a balanced diet.
Pro Tips
- 💡Tip 1: Soak beans overnight to ensure even cooking and creamier texture.
- 💡Tip 2: Skim off any foam and excess fat during simmering for a lighter broth.
- 💡Tip 3: Let the stew rest before serving for deeper, more developed flavors.
Storage & Serving
Store leftover Fabada Asturiana in an airtight container in the refrigerator for up to 3 days. The flavors improve after resting overnight. Reheat gently on the stove, adding a splash of water if the stew thickens too much.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 195.0 kcal |
| Protein | 12.0 g |
| Carbohydrates | 18.0 g |
| Total Fat | 9.0 g |
| Fiber | 6.0 g |
