“Beans, beans are good for your heart. The more you eat the more f…”
This rhyme was a staple of my childhood.
We would chant it, change the last word for a laugh, and giggle each time. Beyond the humor, the real health benefits of beans and legumes are substantial.
Beans are packed with fiber, help you feel full longer, support digestive regularity, and contribute valuable plant-based protein and nutrients. I try to include them in at least one meal each week.
Like many people, I didn’t enjoy beans as a child but grew to love them as my tastes matured. During my bodybuilding phase in the late 1980s and early 1990s I ate a can of commercial baked beans on toast every morning. Later I discovered the high sugar and salt content in those canned varieties and started making my own.
Now I prepare a batch of Greek-style baked beans, inspired by the classic gigantes plaki. Gigantes means “giant baked beans” and the dish is traditionally baked in a tomato-based sauce. There are many regional variations; for this version I used lima beans, though butter beans work well too. I’ve also added a few touches to my mother’s recipe, such as a little fried bacon and some homemade tomato ketchup and sugar for balance.
These turned out a bit drier than I preferred—next time I’d simmer them a little longer on the stovetop before finishing in the oven. Serve them with a slice of jalapeño and feta cornbread and winter greens for a full meal, or top with a fried egg as I often do.
GIGANTES PLAKI — GREEK-STYLE BAKED BEANS
A flavorful take on the traditional Greek baked beans known as gigantes plaki.
Ingredients:
- 2 cups dried lima beans, washed and soaked overnight
- 6 rashers streaky bacon, diced (optional)
- Olive oil for frying
- 1 medium onion, finely diced
- 1 medium carrot, finely diced
- 1 stalk celery, finely diced
- 2 garlic cloves, finely chopped
- 300 g tomato passata
- 100 g homemade tomato ketchup (or a good-quality commercial variety)
- ½ cup water
- 1–2 tablespoons brown sugar, to taste
- A good handful of chopped parsley
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat the oven to 160°C.
- In a large, ovenproof pot or cast-iron pan, heat a little olive oil and fry the diced bacon (if using) until it releases some fat. Add the onion, carrot and celery and cook until softened and translucent.
- Add the drained, soaked beans and stir to combine.
- Pour in the tomato passata, ketchup, water, brown sugar and chopped parsley. Bring the mixture to a gentle boil, then reduce heat to medium and let it simmer for about 30 minutes.
- Cover the pot and transfer to the preheated oven. Bake covered for 1 hour, then remove the lid and bake for a further 30 minutes until the beans are creamy in the center but still hold their shape. If the mixture is drying too quickly, lower the oven temperature slightly and add a splash of water. A lightly crisped top is fine and adds texture.
Notes
Omit the bacon for a vegetarian version—the dish is still rich and satisfying. This recipe makes a generous batch; leftovers freeze well for future meals.
