Greek Baked Giant Beans – The Authentic Recipe That Feels Like Sunday Family Dinner

Greek cuisine is full of traditional recipes that combine simple ingredients with amazing flavors. One of these recipes is oven giants, a dish that is especially loved for its nutritional value and rich taste. In this article, we’ll discover the secrets to making oven giants, from preparing the beans to the final roasting in the oven.

Giant Beans Properties and Benefits

Giant beans are a traditional product of Greek agriculture, grown mainly in northern Greece. Giant beans are rich in protein, fiber, vitamins and minerals, making them an ideal choice for a healthy and balanced diet. They are one of the most nutritious and delicious options in the Mediterranean diet, with multiple health benefits

Giant Beans Properties

1. High fiber content: They contribute to the proper functioning of the digestive system and the prevention of constipation.
2. Rich in protein: They provide plant-based protein, ideal for strengthening muscles and replenishing energy.
3. Low in fat: It is an ideal food for those who want to maintain a healthy body weight.
4. Rich in complex carbohydrates: They offer steady energy, without sudden increases in blood sugar.
5. Vitamin content: They contain B vitamins (B1, B6), which strengthen the nervous system and metabolism.
6. Rich in minerals: They are a good source of potassium, iron, magnesium and phosphorus, which contribute to the proper functioning of the body.
7. Antioxidant action: They contain antioxidants that protect against free radicals and aging.

Giant Beans Benefits

1. They support heart health: Their fiber and good fats help reduce cholesterol and blood pressure.
2. They regulate sugar levels: They are an ideal food for people with diabetes, as they have a low glycemic index.
3. They improve intestinal health: Their fiber enhances good intestinal function and the growth of beneficial bacteria.
4. They strengthen the immune system: Their iron and zinc content helps to protect the body.
5. They promote a sense of satiety: They are filling and suitable for a diet that focuses on controlling hunger.
6. They support muscle and tissue growth: Thanks to their high protein content.
7. Suitable for vegetarian and vegan diets: They are an excellent source of plant-based protein for those who do not consume meat.

How to Include Them in Your Diet

Giant beans are versatile and can be used in many recipes:

• Baked giant beans with tomato and herbs.
• Salads with giant beans, olive oil and vegetables.
• Soups or cooked dishes for cold days.

Giant Bean Salads – Healthy and Hearty Ideas

Giant beans are the ideal base for rich, nutritious salads that combine taste and health. Here are some suggestions:

1. Mediterranean Salad with Giant Beans

• Ingredients: Boiled giant beans, cherry tomatoes, cucumber, red pepper, olives, onion, parsley.
• Sauce: Olive oil, lemon juice, mustard, oregano.
• Cooking instructions: Mix all ingredients and serve chilled.

2. Salad with Giants and Spinach

• Ingredients: Boiled giant clams, fresh spinach, red onion, raisins, walnuts.
• Sauce: Balsamic vinegar, olive oil, honey.
• Cooking instructions: Mix the ingredients, pour over the sauce and enjoy.

3. Hearty Salad with Giants and Quinoa

• Ingredients: Giant beans, boiled quinoa, fresh mint, cucumber, carrot, feta cheese.
• Sauce: Olive oil, lemon juice, a little grated garlic.
• Cooking instructions: Mix quinoa and giant beans, add the remaining ingredients and serve.

4. Salad with Giants and Roasted Vegetables

• Ingredients: Giant beans, eggplant, zucchini, roasted red pepper, arugula.
• Sauce: Olive oil, balsamic vinegar, thyme.
• Cooking instructions: Cook the vegetables, let them cool, add the giants and mix with the sauce.

5. Cool Salad with Giants and Lemon

• Ingredients: Boiled giants, fresh dill, fresh onion, corn, peppers.
• Sauce: Olive oil, fresh lemon juice, salt, pepper.
• Cooking instructions:: Combine all ingredients and serve.

Traditional recipe for oven giants

With tomatoes, onions and culinary herbs, it offers a rich combination of flavors and aromas.

Materials

To make giants you will need the following materials:

• 500 gr. beans giants
• 2 large onions, finely chopped
• 2-3 cloves of garlic, finely chopped
• 2 carrots, sliced
• 1 red pepper, cut into strips
• 1 green pepper, cut into strips
• 400 gr. concasse tomatoes (or grated fresh tomatoes)
• 3-4 tablespoons of olive oil
• 1 tablespoon of tomato paste
• 1 teaspoon of sugar
• 1 teaspoon oregano
• 1 teaspoon thyme
• 1 laurel leaf
• Salt and pepper to taste
• Parsley, chopped (for garnish)

Preparation of Beans

Preparing the beans is the first and most important step. Beans should be soaked in plenty of water for at least 8 hours or overnight. This helps to soften them and reduce the cooking time. After soaking, drain them and boil them in fresh water for about 1-1.5 hours, until they are soft. Drain the beans and set aside.

Tomato sauce

The tomato sauce is the soul of this dish. In a large pot, heat the olive oil and sauté the onions until translucent. Add the garlic and sauté for another 1-2 minutes. Then add the carrots and peppers and sauté for 5-6 minutes until soft.

Add the tomato paste and mix well. Add the concache tomatoes, sugar, oregano, thyme, bay leaf, salt and pepper. Let the sauce simmer for 15-20 minutes until slightly thickened. This sauce will provide the rich flavor and aroma to your dish.

Combining and Baking

Preheat the oven to 180°C. In a large baking dish, spread the cooked beans and pour the tomato sauce over them. Stir well to coat the beans evenly. Add 1-2 cups of water if needed so beans are covered with liquid.

Bake in the oven for about 1 hour or until the liquid is absorbed and the beans are tender and the sauce has thickened. Roasting time may vary depending on your oven, so check the beans occasionally.

Serving

When the giants are ready, take them out of the oven and let them cool slightly before serving. Sprinkle with chopped parsley and serve hot. This dish can be served as a main meal or as a side dish.

Giants go perfectly with fresh bread and feta. The rich aroma of the herbs and the sweetness of the tomatoes make this dish unique. Giants also keep very well in the fridge for a few days and are even tastier the next day as the flavors have melded even more.

Tips and Variations

If you want to give a different note to the recipe, you can add different vegetables such as celery or spinach. You can also add smoked paprika for a smokier flavor or some cayenne pepper for a spicy touch.

For a richer version, you can add sausages or bacon to the sauce. These variations will add an extra dimension of flavor to your dish.

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