Creamy Miso Butter Beans

Looking for a quick and easy and oh-so-delicious one pot meal thats good for breakfast, lunch dinner or even a snack? Look no further, we’ve got you covered! The best part? It’s vegan, gluten-free and dairy free for those who want it, or those extra elements can be added to round it out even further!

While these creamy beans are delicious eaten with a spoon, they also pair beautifully with a seeded sourdough to dip with. To boost up the protein even higher, consider adding a soft fried or poached egg on top or 1/2-3/4 cup silken tofu to the base (you may need to add a bit of stock of choice to obtain your perfect consistency).

INGREDIENTS:

• 100ml light coconut milk

• 200 g mushrooms of choice (we’ve used shiitake and brown mushrooms)

• 1 yellow onion

• 1 garlic clove

• 400g canned butter beans (including brine)

• 10ml extra virgin olive oil

• 1 heaping tbsp miso

• 60 g baby spinach

• Juice of 1/2 lemon

DIRECTIONS:

1. Sautee mushrooms & onions in olive oil over medium heat until golden and translucent. Add garlic towards end.

2. Add the butter beans and brine to pan and cook on high heat until slightly reduced

3. Mix in coconut milk, allowing the sauce to further reduce

4. Add miso and season season with salt and pepper. Stir regularly until the miso is blended and the sauce thick

5. Top with spinach, dill and lemon juice and mix through to wilt spinach then remove from heat

6. Remove from heat and devour!

Recipe inspired by @sovegan - check out their insta page if this one spoke to your stomach!

Makes 2 servings

Nutrition:

Cals: 298 calories
Protein: 18g
Carbs: 30g
Fat: 18g

Broccoli Tofu Pie

Broccoli Tofu Pie

Here’s one for our plant based eaters!

This protein packed broccoli tofu pie is a great way to get in lots of healthy fats and plant based protein, whether you are vegetarian or not!

INGREDIENTS:

700g broccoli 

90g butter (6 tbsp) 

3/4 cup onion

1 cup chicken broth

1 pkg (425g) medium-firm tofu, mashed 

1/4 cup sesame seeds

1/2 cup sunflower seeds

1 1/2 tbsp miso paste 

4 tbsp flour 

1/2 cup shredded cheddar cheese

1/2 cup wheat germ

DIRECTIONS:

1. Steam your broccoli 

2. While broccoli is steaming, melt the butter in a large pan and sauté the onion in the butter as it melts, until golden brown

3. Remove the broccoli from heat once soft and set aside

4. Toast sesame seeds in a small pot on low heat 

5. Add miso to the onion until it begins to melt 

6. Add flour to the miso and onion until it dissolves and thickens the mixture

7. Add the chicken stock and let simmer

8. Add mashed tofu, sunflower seeds, shredded cheese and toasted sesame seeds, decreasing the heat as you mix everything together

9. Add all of the broccoli and gently fold it in and mix through 

10. Remove from heat and add everything to a casserole dish 

11. Sprinkle the wheat germ on top

12. Bake at 350 for approximately 30 minutes

MACROS PER SERVING (Makes 6 servings):

19g Protein // 21g Carbohydrates // 27g Fat