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Chapter 6: Beans, The Complete Mediterranean Cookbook

Chapter 6: Beans, the Complete Mediterranean Cookbook recipe image
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.
Cuisine:
Courses:
Difficulty: Intermediate
Calories: 322.9
Dietary: Gluten-free, Vegan, Vegetarian
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
  • 8 Ounces (11/2 cups) dried gigante beans, picked over and rinsed
  • 6 Tablespoons extra-virgin olive oil
  • 2 Onions, chopped fine
  • 3 Garlic cloves, minced
  • 20 Ounces curly-leaf spinach, stemmed
  • 2 (14.5-ounce) cans diced tomatoes, drained
Directions
  1. 1
    Soak the dried gigante beans in cold water for at least 8 hours or overnight, then drain and rinse.
  2. 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. 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. 4
    Add the minced garlic to the onions and cook for 1 minute until fragrant.
  5. 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. 6
    Add the spinach to the pot and toss gently until it wilts, about 2 minutes.
  7. 7
    Remove from heat and stir in the minced fresh dill.
  8. 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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