Fasolia Gigantes (Baked Beans): A Delicious Greek Dish
If you love hearty meals packed with flavor, you’ll adore Fasolia Gigantes, a traditional Greek dish featuring large beans that are baked to perfection. This recipe is incredibly popular in Greek cuisine and is often enjoyed as both a main dish and a side. The dish dates back to ancient times, signifying its long-standing place at the dinner table of many families. It’s not just a dish; it’s a symbol of warmth and comfort, often enjoyed during gatherings and special occasions.
What makes Fasolia Gigantes so appealing is its rich blend of flavors and its simplicity. With a few essential ingredients, you can create a meal that’s not only delicious but also nutritious. Let’s dive into the world of this delightful dish!
Ingredients
| Ingredient | Quantity |
|---|---|
| Giant white beans (e.g., lima or gigante beans) | 1 cup (dry) |
| Olive oil | 1/4 cup |
| Onion (chopped) | 1 medium |
| Garlic (minced) | 4 cloves |
| Tomato paste | 2 tablespoons |
| Crushed tomatoes | 2 cups |
| Oregano (dried) | 1 teaspoon |
| Salt | 1 teaspoon |
| Pepper | 1/2 teaspoon |
| Feta cheese (optional) | 1/4 cup (crumbled) |
For a vegetarian option, you can replace feta cheese with nutritional yeast for a cheesy flavor without dairy!
Step-by-Step Instructions
- Soak the Beans: Rinse the giant beans thoroughly. Soak them in water overnight or for at least 8 hours. This helps in cooking them faster.
- Cook the Beans: Drain the soaked beans and transfer them to a pot. Cover with fresh water and bring to a boil. Cook for about 30 minutes until tender, then drain.
- Sauté Vegetables: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for an additional 1-2 minutes.
- Add Tomatoes: Mix in the tomato paste and crushed tomatoes. Stir well to combine all ingredients.
- Season: Add the oregano, salt, and pepper. Let the mixture simmer for about 5 minutes to enhance the flavors.
- Combine Beans and Sauce: Add the cooked beans to the skillet and gently mix until the beans are evenly coated with the sauce.
- Bake: Preheat your oven to 350°F (175°C). Transfer the mixture to a baking dish and bake uncovered for about 25-30 minutes, until bubbly.
- Serve: Let the dish cool for a few minutes before serving. Top with crumbled feta cheese, if desired.
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 250 | 12% |
| Protein | 12g | 24% |
| Carbohydrates | 40g | 13% |
| Fats | 8g | 10% |
| Sodium | 300mg | 13% |
Tips and Tricks
– Flavor Boost: For a richer flavor, try adding a bay leaf while simmering the tomato sauce.
– Bean Consistency: Make sure not to overcook the beans before mixing them with the sauce, as they will continue to soften in the oven.
– Variety: If you want a twist, include some sautéed peppers or carrots for added sweetness and texture.
– Avoiding Mistakes: Don’t skip the soaking step! It’s crucial for the beans to cook evenly and not remain hard.
FAQs
Can I use canned beans instead of dried ones?
Yes! If you’re short on time, you can substitute with canned beans. Just rinse and drain them, then skip the soaking and cooking steps.
How long can I store the leftovers?
You can store leftovers in an airtight container in the refrigerator for up to three days.
Can this dish be frozen?
Absolutely! Fasolia Gigantes freezes well. Just store it in a freezer-safe container for up to three months.
What can I serve with Fasolia Gigantes?
This dish pairs wonderfully with rice, bread, or a fresh salad for a complete meal.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free since it contains only beans and vegetables. Always check ingredient labels if you’re concerned.
Can I make this recipe vegan?
Yes! Just omit the feta cheese or substitute it with a vegan alternative.
What type of tomato paste should I use?
Any tomato paste works, but a high-quality, no-salt-added version is recommended for better flavor control.
How spicy is Fasolia Gigantes?
This dish is not inherently spicy, but you can add crushed red pepper flakes for a kick!
Is Fasolia Gigantes a healthy dish?
Yes! It is rich in protein and fiber, making it a nutritious option for any meal.
Can I add meat to this dish?
Yes! You can add diced sausage or ground meat if you’d like a heartier version.
How do I reheat Fasolia Gigantes?
Reheat in the microwave or on the stovetop over low heat, adding a splash of water if it’s too thick.
Now that you know how to make Fasolia Gigantes, it’s time to gather your ingredients and start cooking! This flavorful dish brings a piece of Greek culture into your kitchen, and your taste buds will thank you. Enjoy your culinary adventure!
