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.
Servings: 10
Calories: 156.8kcal
Ingredients
- 2 cup elephant beans dried
- 1 bay leaf
- 1 medium onion finely chopped
- 3 cloves garlic minced
- ¼ cup olive oil
- 12 oz tomato canned, crushed
- ¼ cup parsley fresh, chopped
- ¼ cup dill fresh, chopped
- 2 tsp oregano dried
- 2 tsp thyme dried
- 2 tsp paprika
- ¼ tsp salt
- ¼ tsp pepper
Optional Garnishes
- parsley
- dill
- feta cheese
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
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.
Nutrition
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.