Greek beans

Greek Beans

Gigantes Plaki

Source of protein, fibre, complex carbohydrates which fills you longer and avoids sugar spikes in your blood. This is a great easy meal that can be made for less then  $15 dollars which is is around $3 dollars per serving.

Prep time: 15 minutes

Cook time: 30 minutes ( + overnight cook of beans in crock pot)

Ingredients:

  • 1  Lb of dry beans ( whatever kind of bean you prefer: butter, kidney, red etc). You can use  instead 3 cans (540ml) of already cooked beans.
  • 2 cups of water or use the liquid from the beans.
  • 4  Tsp extra virgin olive oil
  • 4  Slices of smoked bacon finely chopped
  • 1  Small can of tomato paste ( 156ml)
  • 2 Carrots peeled and chopped
  • 4  Tomatoes diced
  • 1  Onion finely diced
  • 3  bay leaves
  • 1/2 cup of fresh flat leaf parsley finely chopped
  • 3 garlic cloves, finely chopped or pressed ( garlic press)
  • 3 tsp of red wine vinegar
  • 1 cup of  feta cheese crumbled
  • Salt and pepper to taste

Instructions:

  1. If you are using dry beans, rinse them with water and put them in the crock pot with 2 litres of water and cook them in the slow setting overnight. In the morning you would have beans ready fro cooking ( or put them in the fridge for later when you are ready to cook). If you are using can beans you can skip this step.
  1. Put the oil in a casserole pan over medium heat and gently fry the chopped onion and bacon for about 5 minutes or until translucent. Add the garlic and cook for another 1-2 minutes.
  1. Then add the carrots, chopped fresh tomatoes, tomato puree and bay leaves. Add the chopped parsley and stir well.
  1. Add the beans and stir.  If you are using the canned beans drain them before adding them to the casserole plus 2 cups of water). If you are using the overnight beans, remove most of the liquid or the stew will be too runny. Only 2 cups of the liquid  from the beans  cooked overnight should be added to the stew.
  1. Add the red wine vinegar, salt and pepper to taste.
  1. Let the stew simmer for 10-15 more minutes. You can also bake this dish for 15-20 minutes at 350 F.
  1. Serve the beans and garnish with feta cheese. Add this to taste.

Tips and notes:

 Make it vegetarian by skipping the bacon and using a vegan cheese instead.

This batch should make between 5-6 servings.

Freeze some for the end of the semester.

The original recipe calls for baking the beans. I honestly love cooking this in the stove but if you are a purist bake the beans for 15-20 minutes.

 

Greek beans

Prize Draw

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How do you embrace healthy habits? Like the link to this recipe on Facebook or Instagram and fill in our contest entry form on this page for a chance to win this #healthyhabits prize pack (containing an Appointed Weekly Planner, Good and Cheap recipe book by Leanne Brown, and an ACADSA pencil)

Contest winner will be drawn February 2nd. Good luck!

CONTEST DRAW CLOSED

Recipe provided by our student chef, Rocio Graham:

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Rocio Graham uses her kitchen as the base for her art practice. She makes observations about our cultural, economical and political stances and believes that Guerrillas should start at home with pan and whisker in hand. She has been an art student for 8 continuous years which has given her plenty of practice on how to feed the masses, eat healthy, stock up for the zombie apocalypse, or just plain how to survive critiques well fed. She makes the meanest of Mexican fiestas and she hopes that nobody goes hungry at ACAD under her watch.