Yigantes Beans with Feta: A Delicious Mediterranean Delight
Yigantes Beans with Feta is a flavorful dish from Greece that showcases the wonderful taste of beans paired with creamy feta cheese. This recipe is not just popular for its delicious taste but also because it represents a key part of Greek culture and diet. Traditionally, beans have been a staple food in many Mediterranean countries, and they play a significant role in healthy eating.
The combination of yigantes beans with feta is appealing because it is hearty, nutritious, and perfect for both main courses and side dishes. It’s a dish that you can enjoy any time of the year, making it a favorite among families and food enthusiasts.
Ingredients
| Ingredient | Quantity |
| Yigantes beans (or large white beans) | 2 cups, soaked overnight |
| Olive oil | 3 tablespoons |
| Onion, chopped | 1 medium |
| Garlic cloves, minced | 3 |
| Tomato paste | 2 tablespoons |
| Chopped tomatoes (fresh or canned) | 2 cups |
| Feta cheese, crumbled | 1 cup |
| Fresh parsley, chopped | ¼ cup |
| Salt | To taste |
| Pepper | To taste |
| Cumin (optional) | 1 teaspoon |
Step-by-Step Instructions
- Prepare the Beans: Drain and rinse the soaked beans. Place them in a large pot, cover with fresh water, and bring to a boil. Reduce heat and simmer for about 60-90 minutes or until tender. Drain and set aside.
- Sauté the Onions: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent.
- Add Garlic and Tomato Paste: Stir in the minced garlic and tomato paste, cooking for another 2 minutes to release the flavors.
- Mix in Tomatoes: Add in the chopped tomatoes, and season with salt, pepper, and cumin (if using). Allow the mixture to simmer for about 10 minutes, stirring occasionally.
- Combine with Beans: Gently fold the cooked beans into the tomato mixture, being careful not to mash them. Cook for another 5 minutes until heated through.
- Add Feta and Parsley: Remove from heat and stir in the crumbled feta cheese and chopped parsley. This gives the dish a beautiful color and flavor.
- Serve: Enjoy your Yigantes Beans warm or at room temperature. They pair wonderfully with crusty bread or a fresh salad.
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
| Calories | 320 | 16% |
| Protein | 15g | 30% |
| Carbohydrates | 35g | 12% |
| Fats | 15g | 23% |
| Fiber | 8g | 32% |
| Sodium | 200mg | 9% |
Tips and Tricks
- Use Different Beans: If you can’t find Yigantes beans, you can substitute them with navy beans or great northern beans.
- Make It Spicy: For a kick, add a pinch of red pepper flakes while sautéing.
- Store Leftovers: This dish stores well in the refrigerator for up to 3 days and tastes even better the next day!
- Avoid Overcooking: Be careful not to overcook the beans; they should be tender but not mushy.
FAQs
What are Yigantes beans?
Yigantes beans are large, creamy beans native to Greece, often used in Mediterranean cooking. They are similar to large white beans.
Can I use canned beans instead?
Yes! If you’re short on time, canned large white beans can be used. Just rinse and drain them before adding them to the dish.
Is this recipe vegetarian?
Yes, Yigantes Beans with Feta is a vegetarian dish, making it great for meatless meals.
How can I make this recipe vegan?
To make it vegan, simply omit the feta cheese or substitute it with a vegan cheese alternative.
Can I freeze this dish?
Yes, you can freeze Yigantes Beans! Just make sure to store them in an airtight container, and they should last up to 3 months.
What can I serve with Yigantes Beans?
Yigantes Beans pair nicely with crusty bread, Greek salad, or roasted vegetables to make a complete meal.
How spicy is this dish?
This dish is not spicy, but you can add red pepper flakes if you prefer some heat.
How long does it take to prepare this dish?
The total time for preparation and cooking is approximately 1.5 to 2 hours, mainly due to the soaking and cooking of the beans.
Can I add other vegetables?
Absolutely! Feel free to add bell peppers, zucchini, or spinach for extra flavor and nutrition.
What makes beans a healthy choice?
Beans are packed with protein, fiber, and essential nutrients, making them a heart-healthy option for any meal.
Conclusion
Yigantes Beans with Feta is a dish that brings the rich flavors of Greek cuisine to your table. With its simple ingredients and easy preparation, it’s perfect for both families and gatherings. Whether enjoyed as a main dish or a side, it’s sure to impress everyone with its delightful taste and nutritional benefits. Try making it today and savor a bite of Mediterranean culture!
