By plantbaes
Super Green Butter Beans
6 steps
Prep:15minCook:15min
A high-protein, vibrant butter bean dish with basil, zucchini, and crispy kale. Perfect with sourdough!
Updated at: Fri, 06 Dec 2024 09:45:24 GMT
Nutrition balance score
Great
Glycemic Index
32
Low
Glycemic Load
11
Moderate
Nutrition per serving
Calories244.5 kcal (12%)
Total Fat6.6 g (9%)
Carbs33.7 g (13%)
Sugars6.7 g (7%)
Protein15.6 g (31%)
Sodium266.1 mg (13%)
Fiber11.4 g (41%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 tspolive oil
1onion
finely chopped
4garlic cloves
minced
1zucchini
medium, chopped
2 cupsfresh baby spinach
1 cupfresh basil
1 ½ Tbspfresh lemon juice
¼ tspchili flakes
more to taste
2 Tbspnutritional yeast
2 Tbsphemp seeds
2 ½ cupsbutter beans
cooked
2 Tbsppistachios
roughly chopped
2 Tbspdairy-free yogurt
salt
to taste
pepper
to taste
1 cupkale
stem removed, finely chopped
1 pinchsea salt flakes
½ tsponion flakes
Instructions
Step 1
In a large pan over medium heat, add the olive oil and onion. Cook for 3 minutes, stirring occasionally. Then add the zucchini and garlic. Cover and cook for 7 minutes, or until the zucchini has softened.
Step 2
Blanch the greens: Prepare one small bowl of boiling water and a second, larger bowl of iced water (keep it in the fridge beforehand or add ice). Add the spinach and basil to the boiling water until the greens are just wilted (about 30 seconds). Then, transfer them to the iced water until completely cooled. Remove from the iced water and add them to a blender (no need to squeeze out the excess water).
Step 3
To the blender with the greens, add the cooked zucchini, onion, and garlic, along with the lemon juice, chili flakes, a pinch of sea salt flakes, nutritional yeast, and hemp seeds. Blend until smooth.
Step 4
Add the butter beans and sauce to the pan, and cook for 5 minutes, stirring regularly.
Step 5
Optional crispy kale: Massage the kale with 1 tsp olive oil, a pinch of sea salt flakes, and the onion flakes. Cook in the air fryer for 4 minutes at 180°C.
Step 6
Plate the beans and top with a dollop of yogurt, the pistachios, and crispy kale (if using). Serve with toasted sourdough and enjoy!
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