Cook the Book: Greek Baked Beans

Vegetarian
Gluten Free
Dairy Free
Health score
16%
Cook the Book: Greek Baked Beans
45 min.
10
172kcal

Suggestions


Welcome to a delightful culinary journey with our Greek Baked Beans, a dish that beautifully embodies the essence of Mediterranean cuisine. This vegetarian, gluten-free, and dairy-free recipe is not only a feast for the senses but also a wholesome addition to any meal. Perfectly suited for gatherings, it serves up to 10 people, making it an ideal side dish for family dinners or festive occasions.

Imagine the aroma of fresh herbs mingling with the rich flavors of giant Greek beans, slowly baked to perfection. The combination of sweet honey, tangy red wine vinegar, and the vibrant taste of ripe plum tomatoes creates a symphony of flavors that will transport you straight to the sun-kissed shores of Greece. Each bite is a celebration of wholesome ingredients, with a caloric count of just 172 kcal per serving, allowing you to indulge without guilt.

Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. The slow-baking process allows the beans to absorb all the delicious flavors, resulting in a dish that is both comforting and satisfying. So gather your ingredients, roll up your sleeves, and let’s create a dish that will impress your family and friends while nourishing your body and soul!

Ingredients

  •  bay leaves 
  • 0.3 cup herbs: rosemary fresh minced (dill is preferred by Greeks, but you could also use un-Greek basil, or a tablespoon of mint and a tablespoon of thyme)
  • pound greek gigantes beans drained (giant)
  • tablespoons honey 
  • 0.3 cup olive oil extra virgin extra-virgin
  • cups plum tomatoes raw canned ripe peeled drained chopped
  • medium onion red finely chopped
  • 0.3 cup red wine vinegar 
  • 10 servings salt and pepper freshly ground
  • tablespoons sun-dried tomato paste 

Equipment

  • frying pan
  • sauce pan
  • oven
  • pot
  • aluminum foil
  • slotted spoon

Directions

  1. Put the beans in a large saucepan with water to cover to a depth of about 1 inch. Bring to a boil, then lower the heat to simmer, cover the pan, and simmer very gently for 40 to 50 minutes, or until the beans are starting to soften but not yet ready to eat. Periodically, skim off any foam that rises to the top. When the beans are ready, remove from the heat but do not drain.
  2. Set the oven at 325 degrees. Using 3 tablespoons of the oil, cook the onions in a skillet over medium-low heat, stirring frequently, until the onions are very soft and starting to brown.
  3. Using 3 tablespoons of the oil, cook the onions in a skillet over medium-low heat, stirring frequently, until the onions are very soft and starting to brown.
  4. Using a slotted spoon, transfer the hot beans from the saucepan to an oven dish, preferably a bean pot--a terra cotta or ceramic dish that is taller than it is wide (lacking such a pot, you could also use an ordinary casserole or souffle dish, but a bean pot is preferable). Stir in the remaining olive oil, the onions, and the chopped or crushed tomatoes. Dissolve the honey and tomato concentrate in about 1 cup of the hot bean water and add to the beans, mixing carefully and tucking the bay leaves in with the beans. There should be just enough liquid in the pot to barely cover the beans--add a little more if necessary, but make sure it is boiling hot. Cover the pot securely with aluminum foil (and the pot lid if available), transfer to the preheated oven, and bake for about 1 1/2 hours. Check the beans from time to time and add a little more boiling bean liquid or plain water if necessary.
  5. Remove the bean pot from the oven. The beans should be meltingly tender at this point. Stir in the fresh herbs and the vinegar, along with salt and pepper. Return the bean pot, uncovered, to the oven and let the beans bake for another 15 minutes to absorb all the flavors.

Nutrition Facts

Calories172kcal
Protein11.76%
Fat41.1%
Carbs47.14%

Properties

Glycemic Index
14.93
Glycemic Load
3.66
Inflammation Score
-6
Nutrition Score
8.4417391134345%

Flavonoids

Naringenin
0.32mg
Apigenin
3.24mg
Luteolin
0.03mg
Isorhamnetin
1.1mg
Kaempferol
0.21mg
Myricetin
0.29mg
Quercetin
4.74mg

Nutrients percent of daily need

Calories:172.28kcal
8.61%
Fat:7.98g
12.28%
Saturated Fat:1.06g
6.62%
Carbohydrates:20.59g
6.86%
Net Carbohydrates:16.73g
6.08%
Sugar:7.52g
8.35%
Cholesterol:0mg
0%
Sodium:258.03mg
11.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.14g
10.28%
Vitamin K:34.35µg
32.71%
Manganese:0.38mg
19.16%
Fiber:3.87g
15.47%
Folate:50.46µg
12.62%
Vitamin A:621.19IU
12.42%
Iron:2.23mg
12.37%
Vitamin C:10.18mg
12.33%
Potassium:412.86mg
11.8%
Vitamin E:1.73mg
11.56%
Magnesium:37.13mg
9.28%
Copper:0.17mg
8.6%
Phosphorus:70.61mg
7.06%
Vitamin B1:0.08mg
5.5%
Vitamin B6:0.11mg
5.48%
Calcium:53.78mg
5.38%
Zinc:0.78mg
5.18%
Vitamin B2:0.04mg
2.34%
Vitamin B3:0.4mg
1.99%
Vitamin B5:0.18mg
1.83%
Selenium:0.75µg
1.08%