365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Savory Greek Beans - 24.1g Carbs, 7.2g Fiber, 4.2g Sugar (Fasolia Gigantes)

Wednesday, October 17, 2012

[Healthy_Recipes_For_Diabetic_Friends] Savory Greek Beans - 24.1g Carbs, 7.2g Fiber, 4.2g Sugar (Fasolia Gigantes)

Savory Greek Beans - 24.1g Carbs, 7.2g Fiber, 4.2g Sugar

(Fasolia Gigantes)
From: SparkPeople user SP_STEPF
OK, so Great Northern Beans are not "gigantes," but they yield a
creamy, delicious dish. Use Greek gigantes beans if you have them
for a more authentic dish.

Prepare: 10 min
Cook: 120 min
Servings: 12

2 cups dried white beans (Great Northern or cannellini), rinsed
8 cups water

4 Tbsp olive oil
2 medium carrots, diced, about 1 cup
1 medium onion, diced, about 1/2 cup
3 cloves garlic, minced
1 (6 oz can) tomato paste
1 tsp dried thyme OR 2 tsp fresh
1 tsp dried oregano OR 2 tsp fresh
Salt and pepper to taste

Tips - -
I used to buy these in a jar from Trader Joe's, but now I make my own. They're delicious cold over a salad or on toast, and we sometimes serve them as a pasta sauce (add a can of pureed tomatoes if you prefer a thinner sauce).

NOTE: To save time, use 2 cans of beans, drained and rinsed, and skip
the next step.

You can also soak dried beans overnight to cut the cooking time.

Place the rinsed beans in a large stock pot and cover with water, about 8 cups. Boil for an hour. Beans will still be slightly firm.

After 45 minutes, heat a large sauce pan over medium-high heat. Once hot, add the olive oil, then when the oil is hot, add the onions. Cook for five minutes, stirring often, then add the carrots. Cook another five minutes, then add the garlic. After two minutes, add the tomato paste and stir well. Cook five minutes. Add the dried spices (if using fresh, add them at the end).

Drain and rinse your beans. Add them to the sauce pan and cover with water by 1 inch. Cook for 30 minutes, or until beans are tender and most of the water has been absorbed. Add fresh herbs (if using), salt and pepper.

Serve warm or cold.

Servings: 12
Serving Size: 1/2 cup
Nutrition per Serving:
167.4 Calories, 4.6g Total Fat, 0.6g Saturated Fat, 0.4g Polyunsaturated Fat, 3.3g Monounsaturated Fat, 0mg Cholesterol, 122.7mg Sodium, 196.5mg Potassium, 24.1g Total Carbs, 7.2g Dietary Fiber, 4.2g Sugars, 7.5g Protein