Gigantes with tomatoes and greens
Gigantes with tomatoes and greens的做法说明
像许多其他豆科植物一样，利马豆（Butter beans）是一种良好的膳食纤维来源，可降低胆固醇。其较低的胆固醇和高纤维含量可有效阻止食肉后体内血糖的迅速提高，同时提供相当量的脂肪和高质量的蛋白质，这是糖尿病人患有胰岛素抗性的良好选择。 利马豆可以平衡血糖，并提供稳定而缓慢的释放能量。
This recipe comes from Epirus in northern Greece, where they grow plenty of giant butter beans which they cook with tomatoes and wild greens. To make it easy, I have used chard, in case you don’t fancy going out to gather dandelions or sea kale.
From Rick Stein: From Venice to Istanbul
Gigantes with tomatoes and greens的食材和调料
| salt | 1 tsp |
| olive oil | 6 tbsp |
| butter beans | 500g |
| tomato purée | 1 tbsp |
| sweet paprika | ½ tsp |
| onion, chopped | 1 |
| garlic cloves, chopped | 2 |
| tin chopped tomatoes | 1 x 400g |
| freshly ground black pepper | |
| chard or spinach, washed | 350g/12oz |
| small handful fresh parsley, chopped | |
| small handful fresh mint, chopped |
Gigantes with tomatoes and greens的做法与步骤
- 1.
Drain the beans, cover with fresh water and bring to the boil. Turn down to a simmer and cook for 1½-2 hours until the beans are just tender.
- 2.
Gently soften the onion and garlic in 2 tablespoons of the olive oil for 5 minutes. When soft, stir in the paprika, tomato purée, chopped tomatoes, 100ml/3½fl oz water, salt and pepper.
- 3.
Bring to the boil then reduce to a simmer and cook for 30 minutes. Stir in the chard and take off the heat.
- 4.
Preheat the oven to 160C/140C Fan/Gas 3.
- 5.
When the beans are cooked, drain them and mix with the tomato and chard sauce, adding a further 2 tablespoons of olive oil and the chopped herbs.
- 6.
Transfer the beans to a casserole pan, drizzle with the remaining olive oil and bake for 35–40 minutes until the beans are tender and the sauce thickened and bubbling. Serve hot, warm or at room temperature.
