Ingredients 500 gr giant beans such as lima beans 2 dry onions, thinly sliced 4 clov. garlic, thinly sliced 1/2 cup olive oil 1 sprig celery, finely chopped 1 carrot, finely chopped 800 gr chopped tomatoes (2 cans of 400 g each) 2 pinches sugar Salt Freshly ground pepper 1/2 bndl. parsley A little dill 1 cup water Expert Tip Dr. Tasos Papalazarou Often called "the meat of the poor," and for good reason, as it provides protein that supports the immune system. Although its quality may not match that of meat, pairing the beans with a slice of bread, or half a cup of rice or bulgur, significantly increases their biological value. In addition, beans offer valuable prebiotics (mainly fructooligosaccharides and insulin) that benefit both intestinal health and immune function. Iron, magnesium, and calcium from the beans, combined with carotenoids and vitamins C and E from the carrots, onions, and celery, strengthen the body’s immune defenses... all that with just 330 calories! Equipment Baking tray Frying pan Pot TAGS LEGUMES GIANT BEANS LOW BUDGET MAIN COURSES DAIRY FREE EGG FREE GLUTEN FREE LENTED FOOD LIGHT VEGAN VEGETARIAN CLEAN MONDAY GREEK TRADITIONAL FOODS WHAT TO COOK TODAY Ingredients 500 gr giant beans such as lima beans 2 dry onions, thinly sliced 4 clov. garlic, thinly sliced 1/2 cup olive oil 1 sprig celery, finely chopped 1 carrot, finely chopped 800 gr chopped tomatoes (2 cans of 400 g each) 2 pinches sugar Salt Freshly ground pepper 1/2 bndl. parsley A little dill 1 cup water Instructions Soak the beans overnight in plenty of water with baking soda dissolved in it. If it is certain that the beans cook easily, omit the baking soda and soak them in plain water overnight. The next day, rinse them well, place them in a pot with cold water, and boil until tender (skimming the foam), about 40 minutes. Drain and transfer them to a rectangular baking dish measuring 37×25 cm, or a round one, 35 cm in diameter. Heat half the olive oil in a deep skillet over medium heat, and add the onions. Let them cook for about 10 minutes, until translucent. Add the garlic, celery, and carrot, and continue to sauté for 2 to 3 more minutes. They should not brown, only soften. Add the sugar, tomatoes, parsley, salt, and pepper. Simmer the mixture for 10 minutes, then pour it over the beans. Add the remaining olive oil and 1 cup of water. Bake with top and bottom heat in a preheated oven at 200°C for about 45 minutes, until the beans are left in their oil. If using a convection oven, place the dish on the middle rack and reduce the oven temperature. Also, cover the baking dish with aluminum foil, as the beans will dry out on the outside before softening completely on the inside. Tips When buying giant beans, ensure they are not yellowed or cracked, which indicates age. Aged beans are difficult to cook. Soak the beans the night before in a large bowl, covered with plenty of tap water. If soaking for more than 12 hours, do not add baking soda or coarse salt. Slow cooking allows the beans to soften and become creamy. In contrast, high heat causes the exterior to break down while the center remains undercooked. When buying beans in bulk, check their hardness. Bite or break one; if it snaps like hard candy into many dry pieces, it is old and will not cook easily. Ideally, it should be firm but not dry at the core. If water needs to be added during boiling or baking, use hot water to maintain the boil. TAGS LEGUMES GIANT BEANS LOW BUDGET MAIN COURSES DAIRY FREE EGG FREE GLUTEN FREE LENTED FOOD LIGHT VEGAN VEGETARIAN CLEAN MONDAY GREEK TRADITIONAL FOODS WHAT TO COOK TODAY
