Indulge in the flavors of the Mediterranean with this authentic Cyprus Gigantes Plaki recipe. Gigantes Plaki, also known as baked giant beans, is a traditional Greek and Cypriot dish bursting with rich, earthy flavors. This hearty vegetarian dish features creamy giant beans cooked to perfection in a savory tomato sauce, infused with aromatic herbs and spices. Served hot or cold, Gigantes Plaki makes for a satisfying main course or a delightful side dish. Follow our step-by-step recipe to recreate this Mediterranean classic in your own kitchen and transport your taste buds to the sunny shores of Cyprus.

Here's a traditional recipe for Cyprus Gigantes Plaki:

Ingredients:

  • 500g dried giant white beans (gigantes)
  • 1 large onion, finely chopped
  • 3 cloves of garlic, minced
  • 1 can (400g) chopped tomatoes
  • 2 tablespoons tomato paste
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1/2 cup chopped fresh parsley, for garnish
  • Optional: crumbled feta cheese for serving

Instructions:

1- Soak the dried giant white beans overnight in a large bowl of water. Make sure the water covers the beans by a few inches.

2- The next day, drain and rinse the soaked beans under cold water.

3- Preheat your oven to 180°C (350°F).

4- In a large pot, cover the soaked and rinsed beans with fresh water. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low and let the beans simmer for about 30-40 minutes, or until they are just tender. Drain the beans and set aside.

5- In a separate large skillet or frying pan, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened and fragrant, about 5 minutes.

6- Stir in the chopped tomatoes, tomato paste, dried oregano, dried thyme, paprika, salt, and pepper. Cook the tomato mixture for another 5 minutes, allowing the flavors to meld together.

7- Add the cooked giant white beans to the skillet with the tomato mixture, stirring gently to coat the beans evenly.

8- Transfer the bean and tomato mixture to a baking dish or casserole dish. Spread it out evenly.

9- Cover the baking dish with aluminum foil and bake in the preheated oven for 40-45 minutes, or until the beans are tender and the sauce has thickened slightly.

10- Once cooked, remove the foil and sprinkle the chopped fresh parsley over the top of the Gigantes Plaki.

11- Serve hot, optionally topped with crumbled feta cheese, alongside crusty bread or as a side dish to grilled meats or fish.

12- Enjoy your Cyprus Gigantes Plaki, a delightful taste of the Mediterranean!

Here's an approximate nutritional breakdown for the main ingredients used in Cyprus Gigantes Plaki:

Giant White Beans (per 100g):

  • Calories: 142 kcal
  • Protein: 8.7g
  • Carbohydrates: 25.7g
  • Fat: 0.6g
  • Fiber: 7.6g

benefits:

  • Excellent source of protein, essential for muscle repair and growth.
  • High in fiber, promoting digestive health and aiding in weight management.
  • Rich in complex carbohydrates, providing sustained energy levels.

Olive Oil (per tablespoon - 15ml):

  • Calories: 120 kcal
  • Fat: 14g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 10g
  • Polyunsaturated Fat: 1.5g

benefits:

  • High in monounsaturated fats, which may help reduce the risk of heart disease.
  • Contains antioxidants that combat inflammation and oxidative stress.
  • Supports skin health and may improve cholesterol levels.

Onion (per 100g):

  • Calories: 44 kcal
  • Protein: 1.1g
  • Carbohydrates: 10.4g
  • Fat: 0.1g
  • Fiber: 1.7g

benefits:

  • Rich in antioxidants, particularly quercetin, which has anti-inflammatory properties.
  • Contains prebiotic fibers that support gut health and may improve digestion.
  • May help lower blood sugar levels and reduce the risk of certain cancers.

Garlic (per clove - 3g):

  • Calories: 4 kcal
  • Carbohydrates: 1g
  • Fiber: 0.1g

benefits:

  • Contains allicin, a compound with potent medicinal properties, including antibacterial and antiviral effects.
  • Supports immune function and may help lower blood pressure and cholesterol levels.
  • May improve cardiovascular health and reduce the risk of common colds and infections.

Chopped Tomatoes (canned - per 100g):

  • Calories: 18 kcal
  • Protein: 0.9g
  • Carbohydrates: 3.9g
  • Fat: 0.2g
  • Fiber: 1.1g

benefits:

  • Excellent source of vitamin C, which supports immune function and collagen production.
  • Rich in lycopene, an antioxidant that may reduce the risk of heart disease and certain cancers.
  • Low in calories and high in water content, aiding in hydration and weight management.

Tomato Paste (per tablespoon - 15g):

  • Calories: 13 kcal
  • Protein: 0.7g
  • Carbohydrates: 2.8g
  • Fat: 0.1g
  • Fiber: 0.6g

benefits:

  • Concentrated source of lycopene, providing similar health benefits to chopped tomatoes.
  • Contains vitamins A and K, essential for vision health and blood clotting, respectively.
  • Adds rich flavor and color to dishes without additional fat or sodium.

Fresh Parsley (per 100g):

  • Calories: 36 kcal
  • Protein: 2.9g
  • Carbohydrates: 6.3g
  • Fat: 0.8g
  • Fiber: 3.3g

benefits:

  • Packed with vitamin K, crucial for bone health and blood clotting.
  • Contains antioxidants, such as flavonoids and vitamin C, which protect against cellular damage.
  • Supports detoxification processes in the body and may help freshen breath.

Feta Cheese (optional - per 28g serving):

  • Calories: 74 kcal
  • Protein: 4g
  • Carbohydrates: 1.1g
  • Fat: 6g
  • Saturated Fat: 4g
  • Cholesterol: 25mg

benefits:

  • Good source of calcium and phosphorus, vital for bone health and maintenance.
  • Provides protein and healthy fats, promoting satiety and aiding in muscle repair.
  • Contains probiotics that support gut health and may enhance immune function.

Please note that these values are approximate and can vary based on factors such as brand, cooking methods, and specific ingredients used.

kirolos

i'm just try to cook new things.

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