High-Iron Green Miso Beans with Tahini & Seeds

Name: High-Iron Green Miso Beans with Tahini & Seeds
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 3 servings
Cuisine: Mediterranean
Ingredients: 2 large handfuls cavolo nero or kale (stems removed); 50 g cashews (soaked in boiling water for about 10 minutes); 100 g silken tofu; 2 tbsp nutritional yeast; 2 tbsp white miso paste; 2 garlic cloves (minced, for sauce); 1 lemon juice (from 1 lemon, for sauce); 1 tsp olive oil (for the sauce); plenty olive oil (for cooking the leeks); 2 large leeks (finely sliced into half moons); salt (to taste); 4 garlic cloves (minced, for pan); 1 tsp ground cumin; 1 tsp ground coriander; 3 400g cans butter beans (keep liquid if organic; otherwise drain and use 250ml veg stock); 2 tbsp tahini (runny); 1.5 tbsp lemon juice; 1-3 tbsp water; 3 tbsp pumpkin seeds (toasted with sea salt); sesame seeds (optional); black pepper (freshly cracked, to taste); sourdough toast (to serve)

Creamy green miso and tofu sauce with butter beans, caramelized leeks, and tahini drizzle—packed with iron, protein, and fiber.

35 min total3 servingsMediterranean

Calories

520

Protein

32g

Carbs

48g

Fat

22g

Ingredients

2 large handfuls cavolo nero or kale (stems removed)
50 g cashews (soaked in boiling water for about 10 minutes)
100 g silken tofu
2 tbsp nutritional yeast
2 tbsp white miso paste
2 garlic cloves (minced, for sauce)
1 lemon juice (from 1 lemon, for sauce)
1 tsp olive oil (for the sauce)
plenty olive oil (for cooking the leeks)
2 large leeks (finely sliced into half moons)
salt (to taste)
4 garlic cloves (minced, for pan)
1 tsp ground cumin
1 tsp ground coriander
3 400g cans butter beans (keep liquid if organic; otherwise drain and use 250ml veg stock)
2 tbsp tahini (runny)
1.5 tbsp lemon juice
1-3 tbsp water
3 tbsp pumpkin seeds (toasted with sea salt)
sesame seeds (optional)
black pepper (freshly cracked, to taste)
sourdough toast (to serve)

Instructions

1
Soak the cashews in boiling water for about 10 minutes.
10 min
2
Blanch the kale in boiling water for 2 minutes, then plunge into ice water for 1 minute and drain.
3 min
3
Blend the blanched greens with the drained cashews, silken tofu, nutritional yeast, 1 tsp olive oil, white miso, 2 minced garlic cloves, and lemon juice until smooth. Add a splash of water if needed to reach a pourable consistency. Set the green miso sauce aside.
4
Heat plenty of olive oil in a large pan over medium-low heat. Add the sliced leeks with a big pinch of salt and cook for about 10 minutes, stirring occasionally, until soft, sweet, and starting to brown.
10 min
5
Add the remaining 4 minced garlic cloves, ground cumin, and ground coriander to the leeks and sauté for 3–4 minutes until fragrant.
4 min
6
Add the butter beans with their liquid (or vegetable stock if drained, plus a pinch of salt). Bring to a gentle bubble and simmer for 5 minutes.
5 min
7
Whisk together the tahini, lemon juice, and 1–3 tbsp water until you reach a runny drizzle consistency.
8
Stir the green miso sauce into the beans and bubble gently for 2 minutes over low heat to preserve the miso's flavor. Remove from heat.
2 min
9
Divide the beans and sauce among bowls. Top with the tahini drizzle, toasted pumpkin seeds, sesame seeds if using, a crack of black pepper, and a drizzle of olive oil. Serve with sourdough toast.