High Protein Pesto Butter Beans for a Quick Vegan Boost

 

Introducing High Protein Pesto Butter Beans, a quick, healthy, and delicious vegan dish perfect for busy times.

Recipe Highlights:

Quick and Easy: Only 15 minutes to prepare.

High Protein: 35 grams of plant-based protein per serving.

Suitable for Special Diets: Vegan and gluten-free.

Flavorful: Homemade pesto provides a fresh and invigorating taste.

Versatile: Vary vegetables or beans to your liking.

Main Ingredients: Pesto Ingredients: Silken tofu (provides creamy texture and primary protein) Vegetable broth (adds flavor depth) Nutritional yeast (provides cheesy flavor and extra protein) Cashews (add texture, sunflower seeds can be substituted) Lemon (juice and zest, adds freshness) Fresh basil (the main herb of pesto) Garlic (adds aroma) Dish Ingredients: Olive oil (adds healthy fats) Scallions (provides mild onion flavor) Butter beans (primary protein source) Young spinach (adds nutrition and color) Toasted pine nuts (adds nutty flavor and crunch) Red pepper flakes (provides spiciness) Salt and pepper (for seasoning) Instructions: Make the pesto: Place the silken tofu, vegetable broth, nutritional yeast, cashews, lemon juice and zest, fresh basil, and garlic in a blender and blend until smooth.

Sauté the scallions: Heat olive oil in a pan, add the chopped scallions, and sauté for about 7 minutes until softened.

Combine beans and sauce: Add cooked butter beans and pesto to a pot, season with salt and pepper, and cook for another 5 minutes.

Add spinach: After turning off the heat, gently stir in the tender spinach, cover and let sit for about 2 minutes until the spinach wilts.

Pluck and garnish: Place the butter beans in a bowl, sprinkle with toasted pine nuts and red pepper flakes, and optionally drizzle with a little lemon juice.

Expert Tip: Ensure the silken tofu is thoroughly stirred to avoid a grainy texture.

Adjust the amount of nutritional yeast to taste.

Prepare in advance and store in an airtight container; best consumed within 3 days in the refrigerator.

Add extra vegetables such as bell peppers or cherry tomatoes as desired.

For a nut-free version, sunflower seeds can be used instead of cashews.

Suggested pairings:

Quinoa salad: Adds overall texture and nutrition.

Garlic bread: Provides a crisp texture.

Steamed broccoli: Provides contrasting texture and nutrition.

Mixed green salad: Adds a refreshing touch.

Roasted sweet potato: Provides natural sweetness. Herbal Tea: Provides a soothing after-meal drink.

Storage and Reheating Recommendations:

Refrigeration: Store in an airtight container and consume within 3 days.

Frozen: Freeze in portions; store for 2 months. Reheat after thawing.

Reheating: Add a little vegetable broth or water to maintain a creamy texture.

Frequently Asked Questions:

How to Choose Fresh Butter Beans: Choose smooth, firm beans without black spots or blemishes.

How to Store Leftovers: Refrigerate in an airtight container. Gently reheat before serving.

Can it be Frozen: Yes, freeze in portions for 2 months.

What if the pesto is too thick: Adjust with a little vegetable broth or water.

Are there any dietary restrictions?: Vegan and gluten-free. Note that sunflower seeds can be used as a substitute for nuts if you have nut allergies.

How to Enhance Flavor: Add more herbs or lemon juice.