From Fasolada to Fava: A Beginner’s Guide to Greek Pulses

If you’ve ever searched for Greek pulses and felt a bit overwhelmed, you’re not alone. Beans, lentils and peas are fundamental to Greek cooking, but for many UK home cooks, they raise questions. Are chickpeas pulses? What is Greek fava actually made from? And why do Greek beans taste so different from supermarket varieties?

The Greek Taste 4 All guide is designed to answer those questions clearly and simply. Whether you’re new to Mediterranean cooking or just want to understand what you’re buying, this is your starting point.

What Are Pulses in the Mediterranean Diet?

Pulses are dried legumes, including beans, lentils, chickpeas and split peas. In the Mediterranean diet, they are eaten regularly as a primary source of protein, not as an occasional alternative. In many Greek households, pulses appear on the table several times a week, sometimes daily, depending on the season.

What sets the Mediterranean approach apart is how pulses are eaten. Rather than being heavily processed or hidden inside other foods, they are cooked simply and allowed to shine. Pulses are valued not just for nutrition, but for their ability to create meals that are satisfying, warming and deeply flavourful using very few ingredients.

In Greece, pulses are:

• Eaten as main meals, not side dishes or accompaniments

• Cooked slowly with vegetables, onions and herbs to build natural flavour

• Generously finished with olive oil, which adds richness and balance

• Served in many forms, including soups, oven-baked dishes, salads and smooth purées

They are often paired with grains such as rice or bread, creating meals that are naturally balanced and filling without relying on meat. Dishes like bean soup with bread, lentils with rice, or fava with salad are everyday Greek foods, not special-occasion dishes.

This is why pulses are considered the backbone of everyday Greek cooking. They are practical, nourishing and versatile, forming the foundation of meals that are simple, affordable and deeply rooted in tradition.

Why Are Pulses So Important in Greek Cooking?

Pulses have been central to Greek cuisine for centuries, long before ideas like “plant-based eating” or “clean food” existed. They were relied upon because they were affordable, widely available and capable of feeding families well, even during difficult periods.

Historically, pulses played an essential role in both rural and urban Greek households. They stored well, could be grown locally and formed the basis of meals that were nourishing without being expensive. Over time, these practical choices became deeply ingrained food traditions, passed down through generations.

Pulses also align perfectly with the Greek philosophy of eating. Meals are meant to be shared, unhurried and built from simple ingredients. Beans, lentils and chickpeas respond beautifully to slow cooking, allowing flavours to develop naturally without the need for heavy seasoning or complicated techniques.

This is why pulses appear so frequently in classic Greek dishes:

• They provide substance without heaviness, making meals filling but not overly rich

• They create comfort without excess, relying on olive oil and vegetables rather than cream or butter

• They work beautifully in one-pot dishes, ideal for feeding families and gatherings

In winter especially, pulse-based soups and stews offer warmth, nourishment and familiarity. Dishes like fasolada or lentil soup are not considered “humble” food in Greece; they are respected, everyday meals that reflect balance, restraint and care.

Ultimately, pulses remain important in Greek cooking not because they are fashionable, but because they work. They are dependable, deeply satisfying and perfectly suited to a way of eating that values flavour, simplicity and longevity.

Health Benefits of Greek Pulses

Greek pulses are not just traditional, they are genuinely nutritious, and their benefits are well supported by modern dietary advice.

According to guidance from the British Heart Foundation, beans, lentils and pulses are an important part of a heart-healthy diet. They are naturally nutrient-dense foods that provide essential nutrients without excess saturated fat.

Greek pulses are naturally:

• High in plant-based protein, making them ideal for vegetarians, vegans and anyone reducing their intake of red or processed meat. Pulses are widely recognised as a valuable alternative protein source.
  

• Rich in dietary fibre, which supports digestion and gut health. The British Heart Foundation highlights fibre as an important nutrient for supporting heart health and helping to manage cholesterol levels.
  

• Low in fat, particularly saturated fat, aligning with heart-health guidance that encourages limiting saturated fat intake.
  

• Low on the glycaemic index, meaning they release energy slowly and help prevent sharp spikes in blood sugar. This supports steadier energy levels and better blood sugar control.
  

• Naturally gluten-free, making them suitable for people with coeliac disease or gluten intolerance, provided there is no cross-contamination.
  

Because of this combination, pulses are often associated with heart health and cholesterol management when eaten regularly as part of a Mediterranean-style diet. The soluble fibre found in beans, lentils and chickpeas is known to help support healthy cholesterol levels, a benefit consistently referenced in British Heart Foundation guidance.

This evidence-backed nutritional profile is one of the reasons pulses play such a central role in the Mediterranean diet, which is widely recognised for its positive impact on long-term heart health. In Greek cooking, pulses are not treated as a compromise, but as a foundation for meals that are both nourishing and deeply satisfying.

Understanding the Main Greek Pulses 

White Beans & Butter Beans 

White beans are among the most iconic ingredients in Greek cooking and form the backbone of many traditional dishes.

White medium beans are most closely associated with fasolada, Greece’s national bean soup. They are medium-sized, oval and smooth, with delicate skins that soften easily during cooking. This allows them to absorb flavour without splitting or becoming chalky.

They are especially valued because:

• They cook evenly and hold their shape

• Their thin skins create a naturally creamy broth

• They work beautifully in long-simmered soups and stews

Butter beans are larger, flatter and noticeably creamier once cooked. Their richer texture makes them ideal for dishes where the beans are meant to stand out rather than blend into the background.

Butter beans are commonly used in:

• Hearty soups and vegetable stews

• Oven-baked dishes with tomato, herbs and olive oil

• Warm or cold salads dressed simply with lemon and olive oil 
  

Both varieties benefit from slow, gentle cooking and generous olive oil, which is why they remain central to Greek comfort food. 

Lentils

Greek lentils are everyday kitchen staples, valued for both their flavour and practicality. Unlike many beans, lentils do not require soaking and cook relatively quickly, making them ideal for midweek meals. 

They are smaller and thinner-skinned than many supermarket lentils, which gives them a cleaner taste and better texture.

Greek lentils are traditionally used in:

• Classic lentil soup

• Lentil and vegetable salads

• Lentils cooked with rice

• Simple mashed or puréed dishes

They are especially valued for their high fibre content, which supports digestion, and their ability to provide steady, long-lasting energy without heaviness.

Chickpeas 

Chickpeas play a major role in Greek island and rural cooking, where slow-cooked dishes are common.

Greek chickpeas are typically larger and firmer when dried, which allows them to soften gradually and evenly during long cooking.

They are most often:

• Slow-cooked in soups

• Baked gently in the oven in dishes such as revithada

• Mashed, puréed or formed into patties

Because chickpeas are dense and satisfying, they are often eaten as a complete meal rather than a side dish. When cooked properly, they become creamy inside while holding their shape.

Yellow Fava (Split Peas) 

Greek fava is one of the most misunderstood foods in Greek cuisine.

Despite the name, Greek fava is not made from broad beans. It is made from yellow split peas, which are cooked until soft and then blended into a smooth, velvety purée.

Fava is traditionally:

• Served warm or cold

• Finished generously with olive oil

• Topped with caramelised onions, capers or herbs
  
  

Its simplicity is its strength, showcasing how Greek cooking turns humble pulses into something deeply satisfying.

Common Misunderstandings About Greek Pulses

Many people think they don’t like beans or lentils, when in reality they’ve only experienced poorly cooked or low-quality versions. Greek pulses are often misunderstood because they’re compared directly to canned or mass-produced alternatives.

Here’s what makes the difference.

• Greek fava is made from yellow split peas, which cook down into a smooth, creamy purée
  It is not made from broad beans, which have a completely different texture and flavour
  

• Greek white beans are thin-skinned and ideal for slow-cooked soups
  They are not the same as canned beans, which are often soft, broken and lack flavour
  

• Greek lentils are naturally flavourful and quick-cooking
  They are not meant to be overboiled until mushy
  

• Greek chickpeas are designed for slow, gentle cooking until tender
  They are not supposed to be dry or chalky when properly prepared
  
  

When pulses are cooked the Greek way, soaked where needed, simmered gently and finished with olive oil, they develop a depth of flavour and texture that’s completely different from rushed or overprocessed versions.

Understanding these distinctions helps explain why traditional Greek pulse dishes taste so satisfying with so few ingredients.

What Do Greeks Eat Every Day? 

If popular media is to be believed, Greek people survive exclusively on pita bread, cucumber, feta and the occasional souvlaki. Delicious, yes. Accurate? Not even close.

Everyday Greek food is far less “holiday menu” and far more practical, comforting and pulse-forward than most people realise. It’s built around what lasts, what nourishes, and what feeds a household well, especially outside the summer months.

In a typical Greek home, daily meals often include:

• Pulses such as beans, lentils or chickpeas

• Seasonal vegetables

• Plenty of olive oil

• Bread, rice or pasta

Rather than meat being the centre of every plate, pulses regularly take the lead. They’re paired with grains to create meals that are filling, balanced and deeply familiar to anyone who grew up eating Greek food.

Some of the most common everyday dishes include:

• Fasolada – white bean soup served with bread and olive oil

• Fakes – lentil soup, often finished with a splash of vinegar

• Revithada – slow-baked chickpeas, especially on the islands

• Fava – smooth yellow split pea purée, eaten with salad and bread

• Lentils with rice – simple, nourishing and endlessly adaptable

• Bean salads – dressed with olive oil, herbs and feta when the weather allows

Rice and pasta both feature heavily, but not in the creamy, indulgent way they often appear elsewhere. Rice is cooked into stews, pulse dishes and vegetable meals, while pasta, including orzo (kritharaki) is used in soups and baked dishes that are hearty without being heavy.

These are not “special occasion” foods. They’re cooked in large pots, eaten over several days and shared without fuss. It’s everyday eating that prioritises nourishment, flavour and common sense over trends.

In other words, Greek food is far more about what keeps you going than what looks good on a postcard.

Where to Start If You’re New to Greek Pulses

If you’re new to Greek pulses, there’s no better place to begin than with fasolada, the classic white bean soup that many Greeks consider the country’s national dish.

Fasolada is simple, forgiving and deeply comforting. It uses everyday ingredients, relies on slow cooking rather than complicated techniques, and perfectly demonstrates why Greek pulses are so highly valued. When made with good-quality white beans, it becomes rich and satisfying without feeling heavy.

From there, you can build confidence with:

• A simple lentil soup or lentil salad for quick, everyday meals

• Yellow fava, blended smooth and finished with olive oil for a true taste of Greek mezze

Together, these dishes showcase everything that defines Greek pulse cooking: flavour built slowly, ingredients treated with respect, and meals designed to nourish rather than impress.

👉 Start with our Classic Greek Fasolada recipe, and once you’ve mastered that, the rest will feel easy.

Frequently Asked Questions About Greek Pulses

Where can I buy authentic Greek pulses in the UK?

You can buy authentic Greek pulses online from Greek Taste 4 All, which specialises in traditional Greek foods sourced directly from Greece. Our range includes white beans, butter beans, lentils, chickpeas and yellow fava, all selected for their quality, flavour and suitability for traditional Greek cooking.

What are pulses in the Mediterranean diet?

Pulses are dried legumes such as beans, lentils, chickpeas and split peas. In the Mediterranean diet, they are eaten regularly as a core source of protein and fibre, often appearing several times a week as main meals rather than side dishes.

Are chickpeas pulses?

Yes. Chickpeas are a type of pulse and are widely used in Greek cooking. They are commonly slow-cooked in soups, baked in traditional dishes like revithada, added to salads or mashed into purées and patties.

Are lentils allowed on the Mediterranean diet?

Absolutely. Lentils are a staple of the Mediterranean diet and are eaten year-round in Greece. They are valued for their fibre, plant-based protein and ability to provide steady, long-lasting energy.

What are the healthiest pulses to eat?

All pulses are nutritious, but lentils, chickpeas and white beans are particularly well regarded due to their high fibre content, plant-based protein and low glycaemic index. When eaten regularly as part of a Mediterranean-style diet, pulses are associated with heart health and good digestion.

Can pulses help lower cholesterol?

Yes. According to guidance referenced by organisations such as the British Heart Foundation, pulses are rich in soluble fibre, which can help support healthy cholesterol levels when included regularly in a balanced diet.

Is Greek fava the same as broad beans?

No. Greek fava is made from yellow split peas, not broad beans. When cooked and blended, it becomes a smooth purée traditionally served with olive oil and toppings such as onions or capers.

Are Greek pulses gluten-free?

Yes. Dried pulses such as beans, lentils, chickpeas and yellow split peas are naturally gluten-free. As with any food, those with coeliac disease should check packaging for cross-contamination information.

What is Greece’s national dish?

Fasolada, a traditional white bean soup made with vegetables and olive oil, is widely considered the national dish of Greece and a cornerstone of everyday Greek cooking.

What do Greeks eat with pulses?

Greeks commonly eat pulses with bread, rice or pasta. Meals such as bean soup with bread, lentils with rice, or fava served with salad are everyday foods rather than special-occasion dishes.

Why do Greek pulses taste different?

Greek pulses are often thinner-skinned and traditionally dried, which allows them to cook more evenly and absorb flavour better. This makes them particularly well suited to slow cooking and simple seasoning with olive oil, herbs and vegetables.

Greek pulses are simple, nourishing and deeply rooted in tradition. Once you understand how they’re used, they become ingredients you’ll return to again and again, not just in January, but all year round.