Imported from Instagram

High Iron Green Miso Beans, Tahini and Toasted Seeds

Name: High Iron Green Miso Beans, Tahini and Toasted Seeds
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 3 servings
Cuisine: Other
Ingredients: 2 handfuls cavolo nero or kale (stems removed); 2 leeks (chopped finely into half moons); 1200 g butterbeans (3 x 400g cans; use canning water if organic, otherwise drain and use 250ml vegetable stock); 6 cloves garlic (minced); 100 g silken tofu; 50 g cashew nuts (soaked in boiling water for around 10 minutes); 2 tbsp nutritional yeast; 2 tbsp white miso paste; 1 tsp ground coriander; 1 tsp ground cumin; black pepper (freshly cracked); 2 tbsp tahini (runny); 1.5 tbsp lemon juice (fresh); 2 tbsp water (1-3 tbsp to loosen tahini sauce); 3 tbsp pumpkin seeds (toasted with sea salt); sesame seeds (optional for serving); olive oil (for drizzling); 3 slices sourdough toast (for serving)

Recipe by Sophie Macfie @sophsplantkitchen · Instagram

Imported by Alessia on SeeMeCook

A nutrient-dense, plant-based meal featuring creamy butterbeans, silken tofu, and iron-rich greens, finished with a savory miso-tahini sauce and toasted seeds.

3 servings20 minOther

Cook this recipe, hands-free

Open it in SeeMeCook for step-by-step Cook Mode, built-in timers, and your whole recipe library — free to start.

Cook this in the app

Download on theApp Store Get it onGoogle Play

Ingredients

2 handfuls cavolo nero or kale (stems removed)
2 leeks (chopped finely into half moons)
1200 g butterbeans (3 x 400g cans; use canning water if organic, otherwise drain and use 250ml vegetable stock)
6 cloves garlic (minced)
100 g silken tofu
50 g cashew nuts (soaked in boiling water for around 10 minutes)
2 tbsp nutritional yeast
2 tbsp white miso paste
1 tsp ground coriander
1 tsp ground cumin
black pepper (freshly cracked)
2 tbsp tahini (runny)
1.5 tbsp lemon juice (fresh)
2 tbsp water (1-3 tbsp to loosen tahini sauce)
3 tbsp pumpkin seeds (toasted with sea salt)
sesame seeds (optional for serving)
olive oil (for drizzling)
3 slices sourdough toast (for serving)

Steps

1
Soak the cashew nuts in boiling water for approximately 10 minutes to soften.
2
In a large pan, sauté the finely chopped leeks and minced garlic until softened.
3
Add the ground coriander, ground cumin, and freshly cracked black pepper to the pan and stir until fragrant.
4
Add the butterbeans to the pan. If using organic beans, include the canning liquid; otherwise, drain them and add 250ml of vegetable stock.
5
Stir in the cavolo nero or kale (stems removed) and cook until the greens have wilted.
6
In a blender, combine the silken tofu, soaked cashews (drained), and nutritional yeast. Blend until completely smooth to create a creamy base.
7
Pour the creamy tofu-cashew mixture into the pan with the beans and greens. Stir to combine and heat through gently.
8
Remove the pan from the heat or lower to a very gentle simmer. Stir in the white miso paste, allowing it to melt into the sauce without boiling to preserve its flavor and fermented properties.
9
Prepare the tahini sauce by whisking together the runny tahini and lemon juice. Add water 1 tablespoon at a time until it reaches a pourable consistency.
10
Toast the pumpkin seeds in a dry pan with a pinch of sea salt until they are fragrant and slightly popping.
11
Serve the beans over sourdough toast. Top with a drizzle of the tahini sauce, toasted pumpkin seeds, optional sesame seeds, extra black pepper, and a drizzle of olive oil.

Notes

Adding the miso at the end and heating gently prevents it from becoming bitter and preserves its probiotic benefits. This dish provides approximately 12mg iron, 32g protein, and 21g fiber per serving.