One way to get enough protein, iron and fiber in one meal while fasting is by eating (enjoying) Gigantes (Γίγαντες). Every person from every part of Greece, and even non-Greeks make their own variation of this delightful, tomato-laden dish. The word gigantes (γίγαντες) refers to Giants -- that is to describe the beans used in preparing this food. They are broad beans, butter beans, or giant lima beans, sometimes even called elephant beans. They are creamy and smooth when cooked, and absorb the flavour of whatever you put with them (such as tomato sauce). Restaurants all over have featured this dish as a main entree, a side dish, and some, even part of the breakfast menu. Homes across the world have gigantes at varying times and for different occasions because it is that much of a staple food. Heck, even Bobby Flay, famous non-Greek chef has a recipe for γίγαντες! It is a food that can be enjoyed any time of day, hot or cold. So, today, as part of our humble blog, we are going to share with you how we make giant lima beans baked in tomato sauce -- gigantes (γίγαντες).
Just a mention about the nutrition of these beans -- beans, in general, are an excellent source of protein. They are a dietary must for vegetarians. They are also a good source of fibre. Often, people will associate fibre with gas, but there are ways around that. Soaking the beans and changing the water a few times through that process will help alleviate some of the gas following. Also, if you par-boil the beans, rinse, and then repeat, that, too, will eliminate some of the bean gas, without eliminating the nutritional benefits.
Iron is the other big nutrient in this food. It is known that many Greeks suffer from anemia and need to boost their levels of iron. Eating beans is a great and easy way to do that! And, because of the variety of preparations for many types of beans, they can be eaten daily.
When growing up, this was not a food that I was accustomed to eating. We ate beans, but not lima beans. I guess that's because my parents did not like them. To this day, my mother does not like them. But, marrying into a family that loves beans (and Beano), this was a dish that I had to learn how to make and enjoy since it was on the table at many family dinners. My father-in-law actually taught me how to make this dish, and he is known for preparing "the best gigantes" in some circles. There are, of course, other ways to make it, and many variations, but this is Patera's method. The first step to making a bean dish from dried beans is to soak the beans overnight. Change the water a few times, as mentioned above, to help prevent some of the gas. See how the beans explode and triple in size (below)? You really need only about one cup of beans for two people to eat well. Once the beans are soaked, they are ready to cook. We will use only the soaked beans for this recipe. The dry beans are just to show the effect of soaking.
Now, gather your ingredients. You will need 1 large or 2 medium onions, 3 to 4 stalks of celery (you can include leaves), salt, pepper, and tomato puree (sauce). You can use stewed tomatoes if you want the chunkiness of the tomato in the dish. But, it is a short ingredient list of things that you likely have on hand.
Start your preparations by cutting up the vegetables (onions and celery). These can be rough cut, and do not need to be perfectly diced or sliced. Just make sure that they are close to the same size.
Heat some olive oil in a pot (medium to medium high heat) and add the onions and celery. Cook these until they are soft and tender. We put a cover on the pot so the steam helps to cook the vegetables more quickly.
Once the vegetables are soft, add about 1 cup of water to the pot to make the vegetables soupy. Then, season with salt and pepper, and add the tomato sauce. We add half the bottle, which is about 16 ounces (two cups). There is some variation in how much tomato sauce to use -- if you are using tomato paste, use half the can with enough water to cover the vegetables (about two cups). You want this dish to have a strong enough tomato presence. Heat the tomato sauce in the pot with the vegetables.
Next, add the drained beans (ones that were soaked and par-boiled) to the pot. Mix everything well to make sure all the beans are coated with tomato sauce. Add more water until the beans are fully submerged.
Put the pot in the oven and bake at 375° F (approximately 190° C) for about one hour. This may go on to one and a half hours, depending on how much you boiled the beans before starting the process. You want to cook it long enough for the beans to become soft and buttery. Check the pot about half way through the cooking to make sure there is still enough water to cook the beans. You can always add a cup of water or more as needed while it is in the oven. After one hour, check the doneness of the beans. They should be perfectly soft all the way through, and this is the time to adjust the seasonings (salt and pepper). When they are done cooking, allow the dish to sit for about 15 minutes before serving. You can serve this hot, room temperature, or cold.
A SPECIAL NOTE:
If you do not have a pot that is oven proof, then you can pour the mixture into a baking pan. We have used both metal pans and glass pans -- either one is fine. Allow enough room in the pan for the beans to expand a bit more and to allow enough water for the cooking progress. You want to make sure that you have enough water to cover the beans, and enough space to accommodate that water.
Another option is to boil the gigantes. Leave the pot on the stove and once you add the tomato sauce and beans to the pot, mix well and then bring the mixture to a boil. Cover the pot and turn down the heat to a simmer. Then, allow the beans to simmer for about one hour until the beans are soft and creamy in the center.
This method is often much easier for people since the pot and the burner are already hot. The key, really, is to make sure there is enough water in the pot to fully cover the beans. Then, you will have to stir occasionally, as the bottom of the pot may start to burn. You do not have to stir while the beans are in the oven, so this may be an extra step.
Some variations you may want to try when making gigantes include, but are not limited to the following:
adding carrots, adding potatoes, using a bay leaf for seasoning, adding some chopped spinach, sweetening the tomato sauce with a little honey, adding artichokes. Finally, my husband frequently uses a dash of Frank's Red Hot Sauce to season the finished product (on his own plate, not the pot).
Prophet Isaiah on fasting
“Is not this the fast that I choose, to loose the bonds of wickedness, to undo the thongs of the yoke, to let the oppressed go free…? Is it not to share your bread with the hungry, to bring the homeless poor into your house; when you see the naked to cover him… then shall your light break forth like the dawn …” (Isaiah 58)
No comments:
Post a Comment