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Gigantes Plaki
Gigantes Plaki is a Greek meze of large butter beans slow-cooked in tomato sauce with onion, garlic, and olive oil. The beans are creamy and filling, and the sauce is rich enough to warrant good bread alongside. It works as a starter, a light meal, or part of a spread. #Greek #Mediterranean #beans #meze #vegetarian #comfort food
60 min total
Prep 15
Cook 45
4 servings
Recipe by
m3hungry ai
157 kcal
Energy
17 g
Protein
7 g
Carbs
15 g
Fat
Per serving.
Nutrient profile
Claims & reference intakes
15% — source of
30% — high in
Vitamin K
High · 90%
Copper
High · 70%
Manganese
High · 63%
Phosphorus
High · 56%
Potassium
High · 52%
Iron
High · 40%
Nutrients computed from matched USDA ingredients; claims assessed against EU Reg. 1169/2011 & 1924/2006 (≥15% NRV “source of”, ≥30% “high in”, per serving).
Ingredients
For 4 servings
250.0 gram
Beans, Dry, Light Tan
1.0 cup
Tomato sauce, canned, no salt added
120.0 gram
Onions, white, raw
4.0 clove
Garlic, raw
4.0 tablespoon
Olive oil
3.0 cup
Water, NFS
1.0 tsp
Salt, table
0.25 cup chopped
Parsley, fresh
0.5 g
Spices, pepper, black
Method
6 steps
1
Sort through the dried beans and rinse well under cold water. Place in a large pot, cover with fresh water by about 3 inches, and bring to a boil over high heat. Reduce to a gentle simmer and cook uncovered for 45–50 minutes, until the beans are just tender — you should be able to squeeze one between your fingers without much pressure. Drain and set aside, reserving 1 cup of the cooking liquid.
2
Heat 3 tablespoons of olive oil in a large heavy skillet over medium heat. Add the diced onion and cook for 5–6 minutes, stirring occasionally, until it is soft, translucent, and smelling sweet.
3
Add the minced garlic and cook for 1–2 minutes, stirring constantly, until the sharp raw smell softens and the garlic is fragrant. Pull it off the heat before it takes on any colour.
4
Stir in the tomato sauce and the reserved cup of bean cooking liquid. Season with salt and pepper, taste, and adjust. Bring to a gentle simmer.
5
Add the drained beans and stir gently to combine. Reduce the heat to low and simmer uncovered for 15–20 minutes, stirring occasionally, until the sauce has thickened slightly and the beans are coated and flavourful. The sauce should cling to the beans without being watery.
6
Transfer to a serving dish, drizzle with a little fresh olive oil, and scatter chopped parsley over the top. Serve warm, with bread on the side.
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Nutrition Facts
Energy
629.3 kilocalorie
Protein
66.9 gram
Myristoleic acid (C14:1)
0.0 gram
Pentadecenoic acid (C15:1)
0.0 gram
Palmitoleic acid (C16:1, Omega-7)
0.6 gram
Heptadecenoic acid (C17:1)
0.0 gram
Oleic acid (C18:1, Omega-9)
37.7 gram
Gondoic acid (C20:1, Omega-9)
0.2 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Nervonic acid (C24:1, Omega-9)
0.0 gram
Linoleic acid (C18:2, Omega-6)
5.3 gram
Alpha-Linolenic acid (ALA) (C18:3, Omega-3)
0.0 gram
Gamma-Linolenic acid (GLA) (C18:3, Omega-6)
0.0 gram
Stearidonic acid (SDA) (C18:4, Omega-3)
0.0 gram
Eicosadienoic acid (C20:2, Omega-6)
0.0 gram
Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)
0.0 gram
Arachidonic acid (ARA) (C20:4, Omega-6)
0.0 gram
Eicosapentaenoic acid (EPA) (C20:5, Omega-3)
0.0 gram
Docosapentaenoic acid (DPA) (C22:5, Omega-3)
0.0 gram
Docosahexaenoic acid (DHA) (C22:6, Omega-3)
0.0 gram
Pufa 2:5 N-3 (epa)
0.0 gram
Capric acid (C10:0)
0.0 gram
Lauric acid (C12:0)
0.0 gram
Tridecylic acid (C13:0)
0.0 gram
Myristic acid (C14:0)
0.0 gram
Pentadecylic acid (C15:0)
0.0 gram
Palmitic acid (C16:0)
6.9 gram
Margaric acid (C17:0)
0.0 gram
Stearic acid (C18:0)
1.5 gram
Arachidic acid (C20:0)
0.0 gram
Behenic acid (C22:0)
0.0 gram
Lignoceric acid (C24:0)
0.0 gram
Butyric acid (C4:0)
0.0 gram
Caproic acid (C6:0)
0.0 gram
Caprylic acid (C8:0)
0.0 gram
Trans Fat
0.0 gram
Dietary Fiber
17.0 gram
Starch
94.0 gram
Lactose
0.0 gram
Maltose
0.0 gram
Sucrose
0.9 gram
Fructose
7.1 gram
Galactose
0.0 gram
Glucose
7.6 gram
Carotene, Alpha
0.2 microgram
Carotene, Beta
1397.1 microgram
Choline
29.3 milligram
Folate (Vitamin B9)
136.4 microgram
Retinol
0.0 microgram
Vitamin A
2455.2 International Unit
Vitamin B1 (Thiamin)
0.1 milligram
Vitamin B12
0.0 microgram
Vitamin B2 (Riboflavin)
0.2 milligram
Vitamin B3 (Niacin)
2.7 milligram
Vitamin B5 (Pantothenic Acid)
0.9 milligram
Vitamin B6
0.4 milligram
Vitamin C
40.8 milligram
Vitamin D
0.0 microgram
Vitamin E
15.4 milligram
Vitamin K
270.0 microgram
Vitamins And Other Components
0.0 gram
Calcium
398.5 milligram
Copper
2.8 milligram
Iron
22.4 milligram
Magnesium
520.3 milligram
Manganese
5.0 milligram
Phosphorus
1557.8 milligram
Potassium
4123.4 milligram
Selenium
3.3 microgram
Sodium
2390.8 milligram
Zinc
9.1 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
0.3 gram
Alcohol, Ethyl
0.0 gram
Amino Acids
0.0 gram
Arginine
0.2 gram
Ash
11.3 gram
Aspartic Acid
0.6 gram
Betaine
2.1 milligram
Boron, B
2327.5 microgram
Caffeine
0.0 milligram
Cholesterol
0.0 milligram
Cobalt, Co
146.3 microgram
Cryptoxanthin, Beta
7.7 microgram
Cystine
0.0 gram
Fluoride, F
86.1 microgram
Folic Acid
0.0 microgram
Glutamic Acid
1.6 gram
Glycine
0.1 gram
Histidine
0.1 gram
Hydroxyproline
0.0 gram
Isoleucine
0.1 gram
Leucine
0.2 gram
Lipids
0.0 gram
Lutein + Zeaxanthin
901.3 microgram
Lycopene
34055.3 microgram
Lysine
0.2 gram
Methionine
0.0 gram
Molybdenum, Mo
1335.0 microgram
Nickel, Ni
300.0 microgram
Nitrogen
0.2 gram
Oleic Acid (Omega-9)
0.0 gram
Phytosterols
2.1 milligram
Proline
0.1 gram
Proximates
0.0 gram
Serine
0.1 gram
Sulfur, S
570.0 milligram
Theobromine
0.0 milligram
Threonine
0.1 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.4 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.0 gram
Tyrosine
0.1 gram
Valine
0.1 gram
Water
1072.9 gram