Gigantes plaki

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
Gigantes plaki
140 min.
4
489kcal

Suggestions

Ingredients

  • 400 shell beans dried
  • tbsp greek extra virgin olive oil plus more to serve
  •  onion spanish finely chopped
  •  garlic cloves finely chopped
  • tbsp tomato purée 
  • 800 tomatoes ripe roughly chopped
  • tsp sugar 
  • tsp oregano dried
  • pinch ground cinnamon 
  • tbsp flat-leaf parsley chopped

Equipment

  • frying pan
  • oven

Directions

  1. Soak the beans overnight in plenty of water.
  2. Drain, rinse, then place in a pan covered with water. Bring to the boil, reduce the heat, then simmer for approx 50 mins until slightly tender but not soft.
  3. Drain, then set aside.
  4. Heat oven to 180C/160C fan/gas
  5. Heat the olive oil in a large frying pan, tip in the onion and garlic, then cook over a medium heat for 10 mins until softened but not browned.
  6. Add the tomato pure, cook for a further min, add remaining ingredients, then simmer for 2-3 mins. Season generously, then stir in the beans. Tip into a large ovenproof dish, then bake for approximately 1 hr, uncovered and without stirring, until the beans are tender. The beans will absorb all the fabulous flavours and the sauce will thicken. Allow to cool, then scatter with parsley and drizzle with a little more olive oil to serve.

Nutrition Facts

Calories489kcal
Protein18.84%
Fat20.76%
Carbs60.4%

Properties

Glycemic Index
58.69
Glycemic Load
15.79
Inflammation Score
-10
Nutrition Score
38.50434751096%

Flavonoids

Naringenin
1.36mg
Apigenin
4.11mg
Luteolin
0.04mg
Isorhamnetin
1.38mg
Kaempferol
0.4mg
Myricetin
0.57mg
Quercetin
7.1mg

Nutrients percent of daily need

Calories:489.14kcal
24.46%
Fat:11.68g
17.97%
Saturated Fat:1.69g
10.57%
Carbohydrates:76.46g
25.49%
Net Carbohydrates:54.13g
19.68%
Sugar:16.41g
18.23%
Cholesterol:0mg
0%
Sodium:33mg
1.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.85g
47.7%
Folate:435.11µg
108.78%
Manganese:2.01mg
100.42%
Fiber:22.33g
89.33%
Potassium:2295.82mg
65.59%
Magnesium:253.16mg
63.29%
Vitamin K:62.5µg
59.53%
Iron:8.62mg
47.9%
Copper:0.9mg
45.1%
Phosphorus:448.27mg
44.83%
Vitamin C:33.29mg
40.35%
Vitamin B1:0.6mg
40.07%
Vitamin A:1875.34IU
37.51%
Vitamin B6:0.74mg
37.01%
Vitamin E:3.57mg
23.83%
Zinc:3.3mg
21.98%
Vitamin B5:1.62mg
16.23%
Vitamin B2:0.26mg
15.29%
Vitamin B3:2.93mg
14.66%
Calcium:121.9mg
12.19%
Selenium:7.64µg
10.91%