GIGANTES PLAKI

I spent the first 3 years of my life in Greece- I was actually born in Athens (not Greek, I just happened to be conceived there 😀 )

And while I can barely remember a thing from my time there, it’s undeniable that flavour profiles of Greek cuisine remind me of what I grew up on: Middle Eastern foods. Similar, yet different, as confirmed during my various trips to the country & its islands.

One of my favourite Greek dishes, that happens to be naturally vegan, is Gigantes plaki. As you can see, gigantes is similar to “giant/gigantic”- referring to the “giant beans”, that are baked until incredibly flavourful in the oven.

Traditional recipes call for a generous amount of olive oil- which you can include if you’d like. This recipe however is oil-free as I’m currently WSLF (whole starch, low fat). Enjoy this at room temperature- but it will taste even better the next day when all the flavours have seeped in. I find.

Note that there are a lot of variations around this dish- I’ve seen people include different herbs and things like potatoes…or even cabbage in here! But the base recipe is somewhat the same.

Great way to get your protein, fiber & iron in too- by the way!

Gigantesstofourno1

GIGANTES PLAKI

You’ll need:

  • 2 cans cooked Lima beans (aka butter beans)*
  • 1 generous tbsp tomato paste
  • 1 large can tomato sauce (without added herbs, or make it yourself)
  • Garlic, finely chopped
  • 1 large onion, finely chopped
  • 1 full stick celery, chopped
  • 2 medium carrots, chopped (optional)
  • Oregano, dill OR parsley. I use dried oregano & fresh parsley here.
  • 1/2 tsp Cinnamon
  • Salt
  • A bit of HONEY* or AGAVE or MAPLE syrup
  • 1 cup Vegetable broth*

The process: 

  • Preheat your oven to 350F/180C.
  • In a large pot, add about 1/2 cup vegetable broth and turn heat on high.
  • Add the onions, garlic, celery, carrots, cover and cook for about 5 minutes (the vegetable oil is replacing the oil here FYI). Feel free to add more veggie broth if necessary.
  • Remove lid, add the beans, tomato sauce + paste.
  • Also add your choice of herbs, salt, the cinnamon, drizzle of the sweetener and mix everything together. No need to really cook this part on stove top- buy you can just mix everything in that pot to capture full flavours.
  • Now transfer this to an oven resistant pan/mould. Top off with a bit more water if needed. It shouldn’t be too dry nor too wet of a mixture– but keep in mind that the waters will cook off in the oven. So, not too wet and not too dry!
  • Cover with aluminum and put in the oven for 45 minutes.
  • After 45 minutes, remove the foil and switch to a LOW broil (grill) for 10 minutes. If you do this on HIGH broil- YOU WILL BURN THE BEANS!!!
  • Remove, top off with some freshly chopped parsley and enjoy!!!

Comments:

* Honey is a super debatable vegan ingredient. I think no one has quite determined if its really vegan or not- so please use what your conscious is comfortable with.

* There are a lot of low-sodium, MSG free, chicken-free vegetable broths out there (usually come in a carton). Look for the Pacific, Imagine or Better than Bouillon products. If you’re NOT vegan, this does not apply to you and you can use whatever broth you want.

* Obviously, you can also cook your beans from scratch. I’m just trying to keep my recipes user friendly when possible 🙂

Gigantesstofourno

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s