Gigantes with tomatoes and greens
像許多其他豆科植物一樣，利馬豆（Butter beans）是一種良好的膳食纖維來源，可降低膽固醇。其較低的膽固醇和高纖維含量可有效阻止食肉後體內血糖的迅速提高，同時提供相當量的脂肪和高質量的蛋白質，這是糖尿病人患有胰島素抗性的良好選擇。 利馬豆可以平衡血糖，並提供穩定而緩慢的釋放能量。
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
用料
| 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
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.
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.
Bring to the boil then reduce to a simmer and cook for 30 minutes. Stir in the chard and take off the heat.
Preheat the oven to 160C/140C Fan/Gas 3.
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.
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.
