Chapter 6: Beans, The Complete Mediterranean Cookbook

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Difficulty: Intermediate
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A hearty, rustic bean stew with spinach and tomatoes
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This comforting dish transforms simple dried gigante beans into a rich, savory meal. The beans are simmered until tender, then combined with sautéed onions, garlic, and fresh spinach for a vibrant contrast in texture and color. Canned tomatoes provide a tangy base that balances the earthiness of the legumes. It is a wholesome, plant-based option that feels substantial enough for a cold evening yet light enough for a healthy lunch. The flavors meld beautifully, offering a rustic Mediterranean taste that is both nourishing and satisfying. Perfect for meal prep or a quick weeknight dinner, this recipe highlights the versatility of beans as a main course.

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Chapter 6: Beans, The Complete Mediterranean Cookbook

Author: chefs-mate Cuisine: Courses:
Difficulty: Intermediate
Calories: 322.9

Description

This comforting dish transforms simple dried gigante beans into a rich, savory meal. The beans are simmered until tender, then combined with saut&# 195;©ed onions, garlic, and fresh spinach for a vibrant contrast in texture and color. Canned tomatoes provide a tangy base that balances the earthiness of the legumes. It is a wholesome, plant-based option that feels substantial enough for a cold evening yet light enough for a healthy lunch. The flavors meld beautifully, offering a rustic Mediterranean taste that is both nourishing and satisfying. Perfect for meal prep or a quick weeknight dinner, this recipe highlights the versatility of beans as a main course.

Ingredients

Directions

  1. Soak the dried gigante beans in cold water for at least 8 hours or overnight, then drain and rinse.
  2. Place the soaked beans in a large pot and cover with fresh water by about 2 inches. Bring to a boil, then reduce heat and simmer until tender, about 45 minutes to 1 hour. Drain any excess liquid.
  3. Heat 4 tablespoons of olive oil in a large skillet or Dutch oven over medium heat. Add the chopped onions and cook until softened and translucent, about 5 minutes.
  4. Add the minced garlic to the onions and cook for 1 minute until fragrant.
  5. Stir in the cooked beans and the drained diced tomatoes. Season with salt and pepper to taste. Simmer for 10 minutes to allow flavors to meld.
  6. Add the spinach to the pot and toss gently until it wilts, about 2 minutes.
  7. Remove from heat and stir in the minced fresh dill.
  8. Drizzle with the remaining 2 tablespoons of olive oil before serving.

Nutrition Facts

Amount Per Serving
Calories 322.9kcal
% Daily Value *
Total Fat 24.6g38%
Saturated Fat 3.1g16%
Cholesterol 0.0mg0%
Sodium 397.5mg17%
Total Carbohydrate 19.9g7%
Dietary Fiber 11.6g47%
Sugars 3.3g
Protein 14.9g30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: beans, gigante, spinach, tomatoes, mediterranean, vegan, stew, healthy, dinner, garlic, onion, dill, olive oil, plant-based, fiber-rich, comfort food, rustic, vegetarian, meal prep, warm
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