Big Baked Beans-Greek Style
Greek giant beans baked in a rich tomato and herb sauce — simple, satisfying and a very easy way to put more plant protein on the plate, without pining for meat.
We’re being encouraged to eat more of our protein from plants and to cut back, in particular, on red and processed meat. But there’s no need to start piling fake bacon and tofu sausages into the shopping trolley. It can simply mean making beans, peas, lentils, nuts and other plant foods a more regular part of everyday meals.
Beans are particularly useful because they provide both protein and fibre, are naturally low in saturated fat and can replace meat in a meal without leaving a giant meat-shaped hole on the plate.
Gigantes plaki fits the bill rather well. It’s comforting, inexpensive, requires only one main pan and provides around 19g of protein and 21g of fibre per serving. It also tastes like a proper dinner rather than something eaten solely to earn nutritional brownie points.
Gigantes plaki, what’s that?
While on a recent holiday in Rhodes, Mrs D and I chanced upon a charming little restaurant by the water and decided to give it a go. We tried gigantes plaki (γίγαντες πλακί) for the first time and thought it was so delicious that we decided to ‘borrow’ the recipe — entirely in the interests of research and for the benefit of Olderland readers.
Gigantes means “giants” in Greek, referring to the enormous white beans traditionally used in the dish. Plaki describes a Greek style of cooking in which food is baked with tomatoes, olive oil, vegetables and herbs.
The English translation is a little more mundane: Greek giant beans baked in tomato sauce. The result is somewhere between a bean stew and a fancy version of baked beans: soft, creamy beans in a thick tomato sauce, with olive oil, garlic, oregano and parsley doing most of the heavy lifting.
In keeping with my philosophy of Minimum Viable Cheffing, I’ve made a few modifications to reduce the chopping and shopping while increasing the convenience. It’s true: I’m a lazy cook.
Gigantes plaki for two
Preparation time: 10 minutes
Cooking time: 45 minutes
Serves: 2
Ingredients
2 tablespoons olive oil
175g frozen chopped soffritto mix
6–8g frozen chopped garlic
1 tablespoon tomato purée
1 × 400g tin chopped tomatoes, preferably good quality
½ teaspoon dried oregano
½ teaspoon sweet or smoked paprika
1 bay leaf
2 × 400g tins large butter beans, drained and rinsed
75ml water
A handful of flat-leaf parsley, roughly chopped
Salt and freshly ground black pepper
Method
Heat the oven to 190°C/375°F conventional, or 170°C/340°F fan or convection.
Heat one tablespoon of the olive oil in a medium ovenproof pan over a low-to-medium heat. Add the frozen soffritto and cook for eight to ten minutes, stirring occasionally, until the vegetables have softened and any excess water has evaporated.
Add the frozen garlic and tomato purée and cook for another minute.
Stir in the chopped tomatoes, oregano, paprika, bay leaf and water. Season with black pepper and salt to taste.
Allow the sauce to simmer for eight to ten minutes, until it starts to thicken.
Stir in the drained beans. Transfer the pan to the oven, or tip everything into a small baking dish if your pan isn’t ovenproof.
Bake uncovered for 25–30 minutes, until the sauce is thick and bubbling and the beans are beginning to colour slightly around the edges. This part is important for an authentic look and flavour.
Remove the bay leaf, stir through most of the parsley and drizzle over the remaining tablespoon of olive oil. Scatter the rest of the parsley over the top.
To serve
Serve warm rather than piping hot, ideally with a Greek salad, warm wholemeal pitta or a slice of crusty bread.
For something a little fancier, crumble 50g of feta over the top before serving. For a higher-protein meal, add a couple of poached eggs, grilled chicken or prawns.
Nutrition (approx per portion)
Calories: 434 kcal
Protein: 18.5g
Carbohydrates: 47.7g
Fibre: 20.9g
Fat: 15.8 g (of which saturated: 2.2 g)
A useful recipe to keep in reserve
Gigantes plaki provides a meaningful amount of protein alongside a great deal of fibre and very little saturated fat.
It also keeps well, so it’s a good candidate to batch cook and place individual portions in the freezer as a healthy ‘Plan B.’
I prefer the flavour the following day, once the beans have absorbed more of the tomato sauce and the ingredients have got to know each other better.
Leftovers can be eaten warm, at room temperature as part of a mezze-style lunch, or spooned over a piece of toasted sourdough.
I don’t intend to become a vegetarian any time soon but I do see the benefit of eating more plants. I just need a few meals that make the swap feel like an upgrade rather than a sacrifice.
I think gigantes plaki is one of them.
Let me know in the comments if you try it. Enjoy!
Until next time. 👋
Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.