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Overview

Gigantes Plaki

Gigandes plaki — baked giant beans in tomato sauce

This gigantes plaki recipe slow-bakes giant white beans in a tomato and olive oil sauce with onion, carrot and dill until the beans are creamy inside and the sauce is thick and glossy. It is a classic Greek meze and a satisfying vegan main, served warm with bread for dipping. One serving is about 335 g.

Gigantes are the giant white runner beans grown in northern Greece, especially around the Prespa lakes, and plaki is the Greek way of baking food in a sauce. The dish is a staple of the Greek meze table and of Lenten cooking, when beans provide the protein of a main dish without meat or dairy.

Pairs well with: Serve with crusty bread, olives and a crisp white wine

Provenance

Greece flag Greece

Greek Classic

Mediterranean & Italy

Time Dedication

1h 50m

20m prep • 90m cook

Batch Yield

4 Servings

451 kcal per serving

1 serving ≈ 335 g

Technical Skill

Intermediate

Easy (Slow Baked)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Hearty Midday Main

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Occasions: Meze spreads, Lenten tables, vegetarian dinners, family gatherings, summer lunches Cost: Low — about $2–3 per serving at home
Tags: Vegetables Savory Vegan Gluten-free Baked
A white plate of gigantes plaki — large white beans in a glossy tomato sauce with dill and a fork

Greek Classic

Photo: Hevesli, Public domain, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $2–3 per serving at home (USD)

Good gigantes plaki has beans that are creamy right through, a thick sauce that coats rather than swims, and a glossy layer of olive oil on top — never hard beans or a watery sauce.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 50m
P

Prep Stage: Soak, Simmer, Chop

20 Mins active + overnight soaking • Pot & Baking Dish

Soak the dried beans overnight in plenty of cold water, then drain and rinse them. While they simmer, chop the onion, carrot, celery and garlic, and heat the oven to 180°C (350°F). Use a wide, shallow baking dish so the beans cook in a single layer.

Maestro Tip: Do not salt the beans while they simmer — salt in the soaking or simmering water can keep the skins tough; the salt goes in with the sauce.

  1. 1

    Simmer the beans until almost tender

    40 minutes Simmering at about 95°C (203°F)

    Drain the soaked beans (300 g) and put them in a large pot with fresh cold water to cover by 5 cm. Bring to the boil, skim off any foam, then simmer gently for 40 minutes until the beans are almost tender but still hold their shape. Drain, keeping 120 ml of the cooking water.

    Simmer, do not boil hard — a rolling boil splits the skins and the beans fall apart in the oven.

    Done when: Beans almost tender when bitten, skins intact, not splitting apart.

  2. 2

    Build the tomato sauce

    10 minutes Medium heat

    Warm 30 ml of the olive oil (55 ml) in a wide pan over medium heat. Cook the onion (150 g), carrot (80 g) and celery (60 g) for 8 minutes until soft, then add the garlic (12 g) and cook 1 minute more. Stir in the tomato paste (30 g) and cook for 1 minute until it darkens.

    Cooking the tomato paste briefly takes away its raw, tinny taste and deepens the sauce.

    Done when: Vegetables soft and sweet-smelling, tomato paste darkened and fragrant.

  3. 3

    Combine beans and sauce

    10 minutes Simmering at about 95°C (203°F)

    Add the crushed tomatoes (400 g), the reserved 120 ml of bean cooking water, the sugar (5 g) and the salt (5 g). Simmer for 10 minutes until the sauce thickens slightly, then stir in the drained beans, the remaining 25 ml of olive oil, 10 g of the dill and the parsley (10 g).

    The bean cooking water adds body to the sauce — do not throw it away.

    Done when: Thick sauce that coats a spoon, beans evenly mixed through.

  4. 4

    Bake until creamy and glossy

    50 minutes Oven 180°C (350°F)

    Tip everything into a wide, shallow baking dish in a single layer. Bake at 180°C (350°F) for 45–50 minutes, stirring once halfway, until the sauce is thick and glossy and the beans are completely creamy inside.

    Stir once halfway so the beans on top do not dry out — but only once, or the beans break up.

    Done when: Beans creamy right through, sauce thick and glossy, a little oil glistening on top.

  5. 5

    Finish with lemon and dill

    10 minutes Resting at room temperature 20°C (68°F)

    Take the dish out of the oven and stir in the lemon juice (15 ml) and the remaining 5 g of dill. Leave to rest for 10 minutes before serving — the sauce thickens as it cools slightly and the flavours settle.

    The lemon goes in at the end, not the start — cooked lemon turns bitter, while lemon added at the end lifts the whole dish.

    Done when: Sauce thickened, lemon and dill bright and fresh on top.

Finishing Touches & Plating

Serve the gigantes plaki warm from the baking dish, scattered with the remaining dill and parsley, with crusty bread for the sauce and a wedge of lemon on the side. It tastes even better the next day, once the flavours have settled.

Nutritional Physiology & Benefits

Nutrition

Energy

451

kcal / serving

Protein

19g

Complete AA

Carbs

65g

Complex

Fats

15g

Healthy

Per serving (4 servings · 1 serving ≈ 335 g)
Energy451 kcal
Protein19 g
Carbohydrates65 g
Fat15 g
Fibre17.8 g
Sugar15.8 g
Sodium301 mg
Per 100g
Energy135 kcal
Protein5.7 g
Carbohydrates19.3 g
Fat4.4 g
Fibre5.3 g
Sugar4.7 g
Sodium90 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Folate and iron from the beans, vitamin C from the tomatoes, and vitamin K from the dill and parsley. Nutrition values are estimated.

Fibre, protein and plants

Giant beans are naturally high in fibre and plant protein, and the tomato sauce adds vitamin C and lycopene — no animal products needed.

Simple, unprocessed ingredients

Olive oil, tomatoes, onion, carrot and herbs — the whole dish is built from simple, unprocessed ingredients.

Long-lasting fullness

Each serving carries about 451 kcal with 17.8 g of fibre, which is why one plate keeps you full for a long time.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Crusty bread

Crusty bread is essential — it soaks up the thick tomato sauce and turns the beans into a complete, satisfying meal.

Olives and feta

Salty olives and a little feta on the side give the mild beans a sharp, savoury contrast — the classic meze balance.

Vegetables

Cucumber and tomato salad

A cool cucumber and tomato salad with red onion adds crunch and freshness against the soft, rich beans.

Drinks

Dry white wine

A dry Greek white wine, such as Assyrtiko, cuts through the olive oil and lifts the tomato sauce.

Complete menu

Serve gigantes plaki as part of a Greek meze with crusty bread, a cucumber and tomato salad, and a few olives — or as a main with feta and a glass of white wine.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Baking unsoaked beans

Skipping the soak leaves the beans hard in the middle even after an hour in the oven — dried giant beans need the overnight soak to cook evenly. This is general information, not medical advice.

Serving undercooked beans

Beans that are still undercooked contain lectins that can cause stomach upset, so always simmer them until fully tender before they go into the oven. This is general information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA hearty, high-fibre main at about 451 kcal a serving — satisfying on its own, or as a meze with bread and feta.
  • ChildrenUsually enjoyed — the beans are soft and the sauce is mild. Cut the beans in half for younger children and go easy on the onion.
  • ElderlySoft, easy to chew and rich in fibre; serve warm with bread for dipping.
  • Pregnant womenA good plant-based source of folate, iron and protein; make sure the beans are fully cooked and soft.
  • Breastfeeding womenFine as a main dish — beans, olive oil and vegetables are a solid, nourishing combination.
  • AthletesBeans give slow-release carbohydrate and 19.0 g of protein per serving; add bread and a salad for a fuller recovery meal.
  • Weight gainEasy to eat in quantity — a second helping with crusty bread adds energy without much effort.
  • Weight lossThe 17.8 g of fibre per serving keeps you full for hours; keep the bread to one slice to hold the calories down.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesOne serving carries about 64.7 g of carbohydrate, but the 17.8 g of fibre slows the rise in blood glucose. Keep the bread to one slice and ask your clinician about portion size.
  • High blood pressureSodium is low at about 301 mg per serving; the beans and olive oil suit a blood-pressure-friendly pattern. Ask your clinician.
  • Kidney diseaseBeans are high in potassium and phosphorus, so this dish is not ideal for a kidney diet. Ask your clinician before eating it regularly.
  • GoutBeans are moderate in purines; a smaller portion with extra vegetables is the safer approach. Ask your clinician if you are managing gout.
  • Stomach issuesBeans can cause gas and bloating; soaking them well and cooking them until very soft helps, and eating slowly helps too. Ask your clinician if unsure.
  • Cardiovascular diseaseHigh in fibre, low in saturated fat and rich in vegetables — a genuinely heart-friendly main dish. Ask your clinician about sodium limits.
  • Fatty liverA good choice: high fibre, plant protein and olive oil with no added sugar beyond a pinch to balance the tomatoes. Ask your clinician.
  • Food allergiesContains no gluten, dairy, egg or nuts as written. The only common allergen to check is celery — leave it out if anyone at the table is allergic.
  • Special therapeutic dietsSuitable for vegan, vegetarian, gluten-free and dairy-free diets as written. For a low-potassium or low-fibre diet it is not suitable — ask your clinician or dietitian.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool completely, then store in a covered container in the fridge.
In the fridge
Up to 4 days at 4°C (40°F) in a covered container; the flavour improves on day two.
In the freezer
Up to 3 months in a sealed container; thaw overnight in the fridge.
How to reheat
Warm gently in a covered dish in a 170°C (340°F) oven for 20 minutes, or in a pan over low heat, until piping hot at 74°C (165°F); add a splash of water if the sauce has thickened.
Freezing recommended
Yes — up to 3 months.
Signs it has spoiled
Sour smell, slimy sauce, or visible mould — discard if any appear.

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