Recipes · Greek · Side Dishes
Gigantes Plaki (Baked Giant Beans)
One serving has 391 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (74%), copper (73%), folate (65%), vitamin K (59%), magnesium (52%) and fiber (48%). Ready in 595 minutes.
- Preparation: 495 min
- Cooking: 100 min
- Makes: 1 serving (222 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Butter beans, dried
- 100 g Tomatoes, canned, crushed
- 40 g Onions, raw
- 4 g Garlic, raw
- 15 g Olive oil
- 0.3 g Oregano, dried
- 2 g Parsley, fresh
- 0.5 g Salt
- 0.1 g Black pepper
Method
- Soak the butter beans (gigantes) in plenty of cold water for at least 8 hours, or overnight; drain.
- Boil the beans in fresh water for about 45-60 minutes until tender but still holding their shape; drain.
- Meanwhile cook the onion and garlic in the olive oil over medium heat for 5 minutes until softened.
- Stir in the crushed tomatoes, oregano, salt and pepper, and simmer for 5 minutes.
- Fold the drained beans through the tomato sauce and transfer to a small baking dish.
- Bake, uncovered, at 180 °C (355 °F) for 35-40 minutes, until the sauce is thick and the top is lightly browned.
- Scatter with parsley and serve warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 391 kcal | 18% |
| Carbohydrates | 50.8 g | |
| Water | 135 mL | |
| Fiber | 14.3 g | 48% |
| Protein | 15.3 g | 32% |
| Tryptophan | 0.17 g | |
| Threonine | 0.61 g | |
| Isoleucine | 0.73 g | |
| Leucine | 1.2 g | |
| Lysine | 0.95 g | |
| Methionine | 0.18 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.8 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.84 g | |
| Histidine | 0.43 g | |
| Fat | 15.8 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 107 mg | 11% |
| Copper | 0.66 mg | 73% |
| Iron | 6.3 mg | 35% |
| Magnesium | 161 mg | 52% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 282 mg | 40% |
| Potassium | 1,418 mg | 30% |
| Selenium | 5.7 µg | 10% |
| Sodium | 394 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.19 mg | 17% |
| Niacin (vitamin B3) | 2.3 mg | 16% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.56 mg | 43% |
| Folate (vitamin B9) | 261 µg | 65% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 74.7 mg | 18% |
| Vitamin A | 19.7 µg | 3% |
| Vitamin C | 16.1 mg | 21% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.9 mg | 26% |
| Vitamin K | 53 µg | 59% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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