Directions:
- Pick the beans clean from stones and grit and soak them in cold water overnight.
- Drain and rinse them in a colander, put into a large saucepan or a pressure cooker, cover with plenty of cold water and boil them until they are cooked but still a little hard.
- This type of bean cooks quickly, so be aware until you get used to them.
- They take hardly 2 minutes in a pressure cooker and about 30-40 minutes otherwise.
- If they get overcooked, they get mushy and soggy and they do not taste at their best.
- This first step then is also the most important in this recipe.
- Drain the beans through a colander and keep aside.
- In the same saucepan, heat the olive oil and fry the onions, the garlic and the dried herbs, until they start turning pale golden.
- Add the tomatoes with all the juice from the cans or, if fresh tomatoes are used, add 150 ml water.
- Then add the tomato puree and sugar, break up the mixture with a fork, season with salt and pepper, cover and cook for 30 minutes or until the sauce thickens.
- Mix the parsley into the tomato sauce, add the beans and mix well.
- Spread the beans in an oven dish.
- Sprinkle a little oregano and black pepper on the top and cook in a pre-heated oven at 350 grades F/ 80 grades C, for 30 minutes, without stirring, until they look slightly crisp on top and quite dry.
- Alternatively, add the beans to the tomato sauce, mix well, cover and simmer for 10-15 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 417.89 Kcal (1750 kJ) | ||
| Calories from fat | 341.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 37.92g | 58% | |
|---|---|---|---|
| Sodium | 18.53mg | 1% | |
| Potassium | 746.44mg | 16% | |
| Total Carbs | 18.74g | 6% | |
| Sugars | 11.18g | 45% | |
| Dietary Fiber | 4.46g | 18% | |
| Protein | 3.57g | 7% | |
| Vitamin C | 45.1mg | 75% | |
| Iron | 0.5mg | 3% | |
| Calcium | 62.6mg | 6% | |
| Amount Per 100 g | |||
| Calories | 113.49 Kcal (475 kJ) | ||
| Calories from fat | 92.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.3g | 58% | |
|---|---|---|---|
| Sodium | 5.03mg | 1% | |
| Potassium | 202.72mg | 16% | |
| Total Carbs | 5.09g | 6% | |
| Sugars | 3.04g | 45% | |
| Dietary Fiber | 1.21g | 18% | |
| Protein | 0.97g | 7% | |
| Vitamin C | 12.3mg | 75% | |
| Iron | 0.1mg | 3% | |
| Calcium | 17mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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