Gigante beans are the national bean of Greece. They’re creamy and packed full of fiber and protein. One cup packs 15 grams of protein and 12 grams of fiber! I learned this recipe at my cooking class in Crete, while researching the Mediterranean diet and lifestyle. This recipe gets better as it marinates, so make it on a Sunday and add to your salads for a boost of protein and fiber for lunches. They get more flavorful the longer they marinate. They’ll keep in an airtight container in the fridge for up to 5 days

How to Cook Gigante Beans

1. Place dried beans in a large bowl Cover the beans with water and let sit overnight.
2. Drain the beans, rinse with water, and transfer to a large soup pot.
3. Cover the beans with 2 inches of water. Bring the water to a boil. Reduce the heat and let simmer for about an hour (until beans are tender).
4. Drain the beans and rinse well.

Optional to help reduce gas and bloating: Add a 2-3 inch piece of kombu to the boiling water. This helps break down the raffinose in the beans, thus reducing gas. Discard the kombu once the beans are fully cooked (like you would a bay leaf).

Gigante Beans with Sun-Dried Tomatoes and Lemon

Ingredients:

• 3 cups cooked Gigante beans
• Juice of 1 lemon
• 1/4 cup olive oil
• 1/4 cup chopped parsley
• 1/4 cup sun-dried tomatoes (marinated in olive oil; I get mine from Trader Joe’s)
• 1-2 garlic cloves
• Salt and pepper to taste

Instructions:

1. In a large pot or bowl, combine all ingredients and mix well.
2. Store in an airtight container in the fridge for up to 5 days.

Want to learn more about nutrition? Learn to master the healthiest diet on the planet- the Mediterranean Diet.

Dive deep with me in my Mediterranean Masterclass!

The Mediterranean diet has been linked to a significant reduction in all-cause mortality (death from any cause), with some studies indicating a decrease in mortality rates by 30% or more.

What can the Mediterranean diet help with?

–              Reducing the risk of heart disease

–              Lowering cholesterol

–              Improving blood sugar and insulin sensitivity

–              Improving metabolism

–              Decreased risk of cancer

–              Reducing inflammation (“Inflammaging”)

–              Improved cognitive function and reducing the risk of Alzheimer’s and dementia

Want to learn more about the Mediterranean Diet? Dive deep with me in my Mediterranean Masterclass!

What’s included in the program?

·      Immersive Videos from Greece: Experience authentic Mediterranean life through engaging videos filmed on location in Greece. Soak in the sights, sounds, and culture that make this lifestyle unique.

·      Self-Paced Clinic Videos: Enjoy step-by-step videos filmed in our clinic, where I translate Mediterranean wisdom into actionable advice you can use at home—at your own pace.

·      40+ Easy Mediterranean Recipes: Access a collection of delicious, easy-to-follow recipes

·      Downloadable Guidebook: Receive a comprehensive, beautifully designed 70 page guidebook packed with practical tools, science-backed tips, and a clear breakdown of the Mediterranean diet—making healthy living simple and accessible.

·     Cooking class- Learn to make some of my favorite high fiber, go-to meals.  

*Bonus Travel Itinerary: Be inspired by a special bonus—my personal travel itinerary from Crete and Ikaria, two of the Mediterranean’s most vibrant and healthy destinations.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.