Gigantes Plaki

Gigantes Plaki is a hearty and flavorful Greek dish made with giant beans baked in a rich tomato sauce, perfect for a healthy lunch. This nutritious meal is packed with fiber and protein, making it a satisfying option for any time of day.

Ingredients

• Giant white beans (dry) - 150 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery stalk - 1, diced
• Canned diced tomatoes - 400 grams
• Tomato paste - 2 tablespoons
• Vegetable broth - 250 ml
• Bay leaf - 1
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Soak the giant white beans in water overnight or for at least 8 hours. Drain and rinse before cooking.
2. In a large pot, bring the soaked beans and fresh water to a boil. Reduce heat and simmer for about 30 minutes, or until tender. Drain and set aside.
3. In a large skillet, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté for about 5-7 minutes until the vegetables are softened.
4. Stir in the canned tomatoes, tomato paste, vegetable broth, bay leaf, oregano, salt, and pepper. Bring the mixture to a simmer.
5. Add the cooked giant beans to the skillet and stir to combine. Cook for an additional 10 minutes, allowing the flavors to meld.
6. Preheat the oven to 180°C (350°F). Transfer the mixture to a baking dish and bake for 30 minutes.
7. Remove from the oven and let cool slightly. Garnish with chopped parsley before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, which aids digestion and promotes gut health.
• High in plant-based protein, making it a great option for vegetarians.

Tags