Baked Elephant Beans (Gigantes Plaki)
Gigantes Plaki (also known as baked elephant beans) is a classic Greek dish that features giant beans baked in a rich tomato sauce with aromatic herbs and spices. It is also a comforting and hearty vegetarian side dish or appetizer that makes for an excellent diabetes-friendly option.
- Suitable for diets:
- Gluten Free
- High-Fiber
- Mediterranean
- Mg Rich
- Senior Friendly
- Vegetarian
Servings:
Why Diabetes Friendly?
- Low Glycemic Index: Elephant beans, like other legumes, have a low glycemic index, making them suitable for managing blood glucose levels.
- Rich in Nutrients: This dish is packed with vitamins, minerals, and antioxidants from the beans, herbs, and tomatoes, supporting overall health and well-being.
- Healthy Fats: Olive oil provides monounsaturated fats, which are beneficial for heart health and can help in maintaining stable blood sugar levels.
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Equipment
- Large bowl
- Large pot
- Large skillet or oven proof dish with lid
Ingredients
- elephant beans (dried ) 2 cup
- bay leaf 1
- onion (finely chopped) 1 medium
- garlic (minced) 3 cloves
- olive oil ¼ cup
- tomato (canned, crushed) 12 oz
- parsley (fresh, chopped) ¼ cup
- dill (fresh, chopped) ¼ cup
- oregano (dried ) 2 tsp
- thyme (dried ) 2 tsp
- paprika 2 tsp
- salt ¼ tsp
- pepper ¼ tsp
Optional Garnishes
- parsley
- dill
- feta cheese
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Cooking Tips
- Soaking Beans: Soaking the beans overnight helps in reducing cooking time and making them easier to digest.
- Tender but Firm Beans: Cooking the beans to the point where they are tender but not mushy is crucial for the best texture in the final dish.
- Sauce Flavor: Adjusting the acidity of the tomato sauce with a pinch of sugar can help balance the flavours, but this is optional based on personal preference and dietary needs.
Serving Suggestions
- As a Side Dish: Gigantes Plaki can complement grilled meats, fish, or a simple salad for a balanced meal.
- As a Main: Serve with crusty bread or pita to soak up the rich tomato sauce for a fulfilling vegetarian main course.
- Garnishes: Fresh parsley, dill, or crumbled feta cheese can add additional flavors and textures to the dish, enhancing its overall appeal.
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Instructions
- Place beans in a large bowl and cover them with plenty of water and let them soak overnight, or for at least 8 hours. After soaking, drain and rinse the beans.2 cup elephant beans
- Place the beans in a large pot and cover them with fresh water. Add the bay leaf and a pinch of salt. Bring the water to a boil, then reduce the heat and simmer for about 45 minutes to 1 hour, or until the beans are tender but not mushy. Drain the beans and discard the bay leaf.1 bay leaf
- Preheat your oven to 350°F (175°C). In a large skillet, heat olive oil over medium heat. Add the chopped onion and cook until it becomes translucent, about 5 minutes. Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.1 medium onion, 3 cloves garlic , ¼ cup olive oil
- Pour in the crushed tomatoes and add the parsley, dill, oregano, thyme, paprika, salt, and pepper. If the sauce is too acidic, you can add a pinch of sugar to balance the flavours. Simmer for about 10 minutes, allowing the sauce to thicken.12 oz tomato, ¼ cup parsley, ¼ cup dill, 2 tsp oregano, 2 tsp thyme, 2 tsp paprika, ¼ tsp salt, ¼ tsp pepper
- Gently fold the cooked gigantes beans into the tomato sauce, making sure they are well coated with the sauce. Cover the skillet or oven proof dish with aluminum foil or a lid and place it in the preheated oven. Bake for about 45 minutes to 1 hour until the beans absorb the flavours and the top becomes slightly caramelized.
- Once baked, remove the beans from the oven. Garnish with fresh parsley, dill, or feta cheese if desired.parsley, dill, feta cheese
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FAQ
- Can I use canned beans instead of dried?
While traditionally made with dried beans, you can use canned giant beans to save time. If doing so, skip the initial boiling step, as canned beans are already cooked. - How can I store leftovers?
Leftover Gigantes Plaki can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or on the stovetop until thoroughly warmed through. - Is there a substitute for elephant beans?
If elephant beans are not available, you can substitute them with butter beans or large lima beans, though the texture and flavour may vary slightly from the traditional dish.
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Nutrition
Per serving
Calories: 156.8kcal
Carbohydrates: 20.1g
Fiber: 7g
Sugar: 1.6g
Fat: 5.9g
Saturated Fat: 0.9g
Trans Fat:
Protein: 7.1g
Nutrition Facts
Baked Elephant Beans (Gigantes Plaki)
Serving Size
1 Cup
Amount per Serving
Calories
156.8
% Daily Value*
Fat
5.9
g
9
%
Saturated Fat
0.9
g
6
%
Sodium
62.1
mg
3
%
Potassium
395.2
mg
11
%
Carbohydrates
20.1
g
7
%
Fiber
7
g
29
%
Sugar
1.6
g
2
%
Protein
7.1
g
14
%
Vitamin C
4.2
mg
5
%
Calcium
38
mg
4
%
Iron
2.5
mg
14
%
Magnesium
51
mg
13
%
Zinc
0.9
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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