Gigantes plaki is a traditional Greek dish consisting of large butter beans slow-baked in a rich, herb-infused tomato sauce. It is a hearty plant-based meal often served as part of a meze spread or as a main course with crusty bread.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 cups Butter beans (uncooked) (402 g)
- 0.5 cup Olive oil (109 g)
- 2 medium Onion (300 g)
- 3 cloves Garlic (15 g)
- 1 medium Carrot (60 g)
- 2 cups Tomato (450 g)
- 1 tbsp Tomato paste (16 g)
- 1 tsp Dried oregano (1.2 g)
- 0.5 handful Parsley (13 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 1.37 kg
- Weight lost in cooking: 166 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Soak the butter beans in a large bowl of water overnight, then drain and rinse them well.
- Place the beans in a large pot, cover with plenty of fresh water, and simmer for about 45 to 60 minutes until tender but not falling apart, then drain.
- Preheat your oven to 180°C (350°F).
- In a large skillet over medium heat, add half the olive oil and sauté the onions and carrots until they are soft and translucent, about 8 minutes.
- Stir in the garlic, tomato paste, oregano, salt, and pepper, cooking for another 2 minutes until fragrant.
- Add the crushed tomatoes and half a cup of water to the skillet, simmering the sauce for 10 minutes to thicken slightly.
- Transfer the cooked butter beans into a large baking dish and pour the tomato sauce mixture over the top, tossing gently to combine.
- Drizzle the remaining olive oil over the dish and bake, uncovered, for 45 minutes until the sauce has reduced and the beans are creamy.
- Remove from the oven, sprinkle with fresh parsley, and serve warm or at room temperature.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 648 kcal | 216 kcal |
| Protein | 23.7 g | 7.91 g |
| Water | 165 mL | 55.1 mL |
| Sodium | 40.8 mg | 13.6 mg |
| Total Carbohydrates | 75.6 g | 25.2 g |
| Total Fat | 28.8 g | 9.61 g |
| Sugar | 15.5 g | 5.16 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 6.75 mg | 2.25 mg |
| Calcium | 132 mg | 44.1 mg |
| Magnesium | 209 mg | 69.8 mg |
| Potassium | 2,010 mg | 670 mg |
| Iodine | 0.037 mcg | 0.012 mcg |
| Phosphorus | 482 mg | 161 mg |
| Zinc | 3.18 mg | 1.06 mg |
| Chloride | 46.4 mg | 15.5 mg |
| Selenium | 8.23 mcg | 2.74 mcg |
| Copper | 0.74 mg | 0.25 mg |
| Fluoride | 0.03 mg | 0.01 mg |
| Manganese | 2.04 mg | 0.68 mg |
| Molybdenum | 0.28 mcg | 0.092 mcg |
| Chromium | 0.42 mcg | 0.14 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 4.01 g | 1.34 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 20.1 g | 6.7 g |
| Omega-3 Fatty Acids | 0.33 g | 0.11 g |
| Polyunsaturated Fat | 3.8 g | 1.27 g |
| Omega-6 Fatty Acids | 3.47 g | 1.16 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.41 g | 0.14 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 20 g | 6.67 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 18.9 g | 6.3 g |
| Soluble Fiber | 4.27 g | 1.42 g |
| Insoluble Fiber | 22.1 g | 7.35 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 28.1 mg | 9.35 mg |
| Folate (B9) | 438 mcg | 146 mcg |
| Niacin (B3) | 3.3 mg | 1.1 mg |
| Vitamin A | 191 mcg RAE | 63.6 mcg RAE |
| Thiamin (B1) | 0.64 mg | 0.21 mg |
| Vitamin B6 | 0.72 mg | 0.24 mg |
| Riboflavin (B2) | 0.23 mg | 0.076 mg |
| Pantothenic Acid (B5) | 1.3 mg | 0.43 mg |
| Vitamin E | 5.07 mg | 1.69 mg |
| Vitamin K | 81.6 mcg | 27.2 mcg |
| Biotin (B7) | 1.72 mcg | 0.57 mcg |
| Beta-Carotene | 2,045 mcg | 682 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 111 mg | 36.9 mg |
| Leucine | 1,726 mg | 575 mg |
| Lysine | 1,536 mg | 512 mg |
| Polyphenols | 426 mg | 142 mg |
| Methionine | 268 mg | 89.2 mg |
| Oxalates | 117 mg | 39.1 mg |
| Threonine | 996 mg | 332 mg |
| Tryptophan | 257 mg | 85.7 mg |
| Valine | 1,162 mg | 387 mg |
| Flavonoids | 172 mg | 57.3 mg |
| Histidine | 688 mg | 229 mg |
| Lutein / Zeaxanthin | 0.57 mg | 0.19 mg |
| Lycopene | 4.72 mg | 1.57 mg |
| Phenylalanine | 1,276 mg | 425 mg |
| Purines | 94.5 mg | 31.5 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,072 mg | 357 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 276 mg | 92.2 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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