Discover the authentic flavors of Macedonia with this traditional Tavče Gravče recipe. This hearty baked beans dish, enriched with aromatic spices and onions, is a staple in Macedonian cuisine. Perfect as a main course or side dish, Tavče Gravče offers a delicious blend of savory flavors, making it a must-try for anyone who loves comfort food. Follow our easy step-by-step guide to create this classic dish at home!

Ingredients:

- 2 cups white beans (soaked overnight)

- 2 large onions, finely chopped

- 2 cloves garlic, minced

- 1 red bell pepper, chopped

- 1/4 cup vegetable oil

- 1 tsp paprika (sweet or smoked)

- 1/2 tsp red pepper flakes (optional for heat)

- 1 tsp dried mint (optional)

- 1 bay leaf

- 1 tsp ground black pepper

- Salt to taste

- 2 tbsp tomato paste

- 3 cups water or vegetable broth

- Fresh parsley for garnish

Instructions:

Cook the Beans:

  - Drain and rinse the soaked beans. Place them in a pot with fresh water and bring to a boil. Reduce the heat and simmer until the beans are tender, about 1-1.5 hours. Drain and set aside.

Sauté Vegetables:

  - In a large skillet, heat the vegetable oil over medium heat. Add the chopped onions and sauté until they become translucent, about 5-7 minutes. Add the minced garlic and red bell pepper, and cook for another 5 minutes.

Add Spices and Tomato Paste:

  - Stir in the paprika, red pepper flakes (if using), ground black pepper, and dried mint. Add the tomato paste and cook for 2-3 minutes, allowing the flavors to meld.

Combine Beans and Vegetables:

  - Add the cooked beans to the skillet, stirring to coat them with the onion and spice mixture. Pour in the water or vegetable broth, and add the bay leaf. Bring the mixture to a simmer and cook for about 10 minutes.

Bake the Dish:

  - Preheat your oven to 375°F (190°C). Transfer the bean mixture to a baking dish. Cover with aluminum foil and bake for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, until the top is slightly crispy.

Serve:

  - Remove from the oven and let the dish cool slightly. Garnish with fresh parsley before serving.

Enjoy your Tavče Gravče with crusty bread or as a side dish with grilled meats!

Nutritional Values

White Beans (2 cups, soaked overnight)

  - Calories: Approximately 400 (for 2 cups)

  - Carbohydrates: 70 g

  - Protein: 20 g

  - Fat: 1 g

  - Fiber: 20 g

Benefits:

  - High in protein and fiber, aiding digestion and satiety.

  - Provides essential minerals like iron and magnesium.

  - Supports heart health and stable blood sugar levels.

Large Onions(2, finely chopped)

  - Calories: Approximately 90 (for 2 onions)

  - Carbohydrates: 22 g

  - Protein: 2 g

  - Fat: 0.2 g

Benefits:

  - Rich in antioxidants, including quercetin, which may help reduce inflammation.

  - Supports heart health and adds flavor with minimal calories.

Garlic (2 cloves, minced)

  - Calories: Approximately 8

  - Carbohydrates: 2 g

  - Protein: 0.4 g

  - Fat: 0 g

Benefits:

  - Known for its potential antibacterial, antiviral, and anti-inflammatory properties.

  - Supports cardiovascular health and boosts the immune system.

Red Bell Pepper (1, chopped)

  - Calories: Approximately 30

  - Carbohydrates: 7 g

  - Protein: 1 g

  - Fat: 0.3 g

  - Fiber: 2 g

Benefits:

  - High in vitamins A and C, and antioxidants like beta-carotene.

  - Supports immune health, skin health, and provides anti-inflammatory benefits.

Vegetable Oil (1/4 cup)

  - Calories: Approximately 480

  - Fat: 54 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits:

  - Provides essential fatty acids and adds richness to the dish.

  - Opt for heart-healthy oils, like olive oil, if possible.

Paprika (1 tsp, sweet or smoked)

  - Calories: Approximately 6

  - Carbohydrates: 1 g

  - Protein: 0.3 g

  - Fat: 0.3 g

Benefits:

  - Adds flavor and color to the dish.

  - Contains antioxidants and may aid in digestion.

Red Pepper Flakes (1/2 tsp, optional)

  - Calories: Approximately 6

  - Carbohydrates: 1 g

  - Protein: 0.3 g

  - Fat: 0.3 g

Benefits:

  - Adds heat and spice to the dish.

  - May boost metabolism and have antioxidant properties.

Dried Mint (1 tsp, optional)

  - Calories: Approximately 3

  - Carbohydrates: 1 g

  - Protein: 0.2 g

  - Fat: 0 g

Benefits:

  - Adds a refreshing flavor.

  - May aid in digestion and have soothing effects.

Bay Leaf (1)

  - Calories: Approximately 5

  - Carbohydrates: 1 g

  - Protein: 0.1 g

  - Fat: 0 g

Benefits:

  - Adds an aromatic flavor to the dish.

  - Contains essential oils that may help with digestion.

Ground Black Pepper (1 tsp)

  - Calories: Approximately 6

  - Carbohydrates: 1 g

  - Protein: 0.3 g

  - Fat: 0.3 g

Benefits:

  - Adds a bit of spice and complexity.

  - Contains piperine, which may aid in digestion and have antioxidant effects.

Salt (to taste)

  - Sodium: Approximately 2,300 mg per teaspoon

Benefits:

  - Enhances flavor but should be used in moderation due to sodium content.

Tomato Paste (2 tbsp)

  - Calories: Approximately 30

  - Carbohydrates: 7 g

  - Protein: 1 g

  - Fat: 0.5 g

Benefits:

  - Concentrated source of vitamins C and K, and lycopene (an antioxidant).

  - Adds richness and depth of flavor.

Water or Vegetable Broth (3 cups)

  - Water: No calories or nutrients

Vegetable Broth:

   - Calories: Approximately 30

   - Sodium: 600 mg

   - Carbohydrates: 6 g

   - Protein: 1 g

   - Fat: 0 g

Benefits:

  - Water: Essential for hydration and cooking.

  - Vegetable Broth: Adds flavor and nutrients, and can be a low-calorie option for liquid.

Fresh Parsley (for garnish)

  - Calories: Approximately 5 (per tablespoon)

  - Carbohydrates: 1 g

  - Protein: 0.5 g

  - Fat: 0 g

Benefits:

  - Adds a fresh, herbaceous flavor.

  - Contains vitamins A, C, and K, and antioxidants.