High-Protein Marry Me Butter Beans with Tofu
The trending "marry me" butter beans, made high-protein and dairy-free: golden tofu and butter beans in a creamy sun-dried tomato sauce thickened with silken tofu instead of cream. 38 g of protein a bowl in 30 minutes.
Reviewed by Bogdan Marcu, Licensed Nutritionist & Dietitian
38 gprotein
- Calories
- 455 kcal
- Ready in
- 30 min
- Serves
- 2
Is 38 g enough? Calculate your daily protein target
Ingredients
- 200 g / 7 oz firm tofu, patted dry and cut into 2 cm cubes
- 1 tsp olive oil
- 1 small onion (about 100 g / 4 oz), finely chopped
- 3 garlic cloves, crushed
- 30 g / 1 oz sun-dried tomatoes in oil, drained, patted dry and chopped
- 1 tsp dried Italian herbs, plus a pinch of chilli flakes (optional)
- 1 × 400 g / 14 oz tin butter beans (large lima beans in the US), drained and rinsed (about 240 g / 8 oz)
- 150 g / 5 oz silken tofu
- 150 ml / ¾ cup unsweetened soy milk
- 2 tbsp (10 g / ½ oz) nutritional yeast
- 100 ml / ½ cup low-salt vegetable stock
- 60 g / 2 oz baby spinach
- Juice of ½ lemon
- Fresh basil and black pepper, to serve
Instructions
- Heat the oil in a large non-stick pan over a medium-high heat and brown the tofu on most sides, 6 to 8 minutes. Tip it onto a plate.
- Turn the heat to medium and soften the onion in the same pan for 4 minutes, adding a splash of the stock if it sticks. Add the garlic, sun-dried tomatoes, herbs and chilli, if using, and stir for a minute.
- Meanwhile, blend the silken tofu, soy milk and nutritional yeast until completely smooth.
- Pour the sauce and stock into the pan, add the butter beans and simmer gently for 5 minutes, stirring, until thick and creamy. Don't let it boil hard.
- Stir in the spinach until it wilts, then the tofu and lemon juice. Season to taste.
- Serve in shallow bowls with basil and black pepper. Half the pan is one serving, with 38 g of protein, so there's no need for bread.
- It keeps for 3 days in the fridge. The sauce thickens as it sits, so reheat it gently with a splash of soy milk or water.
- With 14 g of fibre a bowl, it's very filling. If you're in your first weeks on a GLP-1 or not used to this much fibre, start with a smaller bowl and build up.
