Nutritious Creamy Harissa Butter Beans
Guys are you craving a delicious and healthy meal that’s packed with protein and flavor? Look no further than these Creamy Harissa Butter Beans This recipe is easy to make and perfect for those looking for an anti-inflammatory dish.
Here’s what makes this recipe great:
- Simple ingredients: You can find most of the ingredients at your local grocery store.
- Customizable spice level: Choose mild, medium, or hot Harissa sauce to suit your taste buds.
- Packed with nutrients: Butter beans are a great source of protein and fiber, while Harissa adds a touch of healthy spice.
- Quick and easy: This recipe comes together in under 30 minutes, making it a perfect weeknight meal.
Creamy Harissa Butter Beans Ingredients
| Ingredient | Quantity |
|---|---|
| Butter Beans | 1 can (or box), drained & rinsed |
| Harissa Sauce | 2 tablespoons (mild, medium, or hot) |
| Olive Oil | 1 tablespoon |
| Shallot | 1, minced |
| Garlic | 2 cloves, minced |
| Sundried Tomatoes | ½ cup, chopped (in oil, drained) |
| Kale | 1 cup, shredded |
| Vegetable Broth | 1 cup |
| Dairy-Free Milk (unsweetened) | 1 cup (soy milk, coconut milk, almond milk, cashew milk) |
| Nutritional Yeast | ¼ cup (or vegan parmesan) |
| Garlic Powder | 1 teaspoon |
| Red Pepper Flakes | ½ teaspoon |
| Salt & Pepper | To taste |
| Optional | |
| Coconut Milk | For drizzling |
| Toasted Bread | For serving |
Instructions:
- Prep the ingredients: mince the garlic and shallot, shred the kale, and chop the sundried tomatoes.
- Sauté the shallot in olive oil until softened. Add the garlic and cook for another minute.
- Stir in the sundried tomatoes and drained butter beans.
- Add the Harissa sauce, vegetable broth, and milk. Bring to a simmer.
- Season with nutritional yeast (or vegan parmesan), garlic powder, red pepper flakes, salt, and pepper. Adjust seasonings to your taste.
- Simmer for a few minutes, until the mixture thickens slightly.
- Stir in the kale and cook until wilted. Add more broth or milk if you prefer a thinner consistency.
- Serve hot, drizzled with coconut milk (optional) and enjoy with toasted bread.
Tips:
- You can substitute chickpeas for butter beans if you prefer.
- Feel free to adjust the amount of Harissa sauce to your desired spice level.
- For a richer flavor, use full-fat coconut milk instead of soy milk.
- Add other vegetables to this dish, such as chopped bell peppers or zucchini.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Creamy Harissa Butter Beans – Estimated Nutrition (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 400-500 |
| Fat | 15-20 grams (depending on oil used) |
| Saturated Fat | 3-5 grams |
| Carbohydrates | 40-50 grams |
| Fiber | 10-15 grams |
| Protein | 20-25 grams (depending on milk used) |
| Sodium | Variable (depends on sodium content of butter beans and Harissa sauce) |
| Vitamin C | High (from kale) |
| Vitamin K | Excellent source (from kale) |
| Iron | Good source (from butter beans) |
| Potassium | Good source (from butter beans and kale) |
Creamy Harissa Butter Beans FAQ’s
Q: What if I can’t find butter beans?
A: No problem! You can easily substitute chickpeas for butter beans in this recipe. You might just need to use a can and a half or even two cans of chickpeas to achieve the same consistency.
Q: I don’t like spicy food. Can I still enjoy this recipe?
A: Absolutely! The beauty of Harissa sauce is that it comes in various heat levels. Simply choose a mild Harissa sauce for a subtle kick, or omit it entirely for a non-spicy version.
Q: I don’t have kale. What other greens can I use?
A: This recipe is versatile when it comes to greens! You can easily swap the kale for spinach, Swiss chard, or even a mix of your favorites.
Q: Can I make this recipe vegan?
A: This recipe is already vegan-friendly! Just make sure to choose a vegan parmesan cheese substitute if you’re not using nutritional yeast.
Q: How long will leftovers last?
A: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Q: Do you have any tips for reheating leftovers?
A: Absolutely! To reheat leftovers, simply add a splash of vegetable broth or dairy-free milk to prevent the dish from drying out. Heat it gently on the stovetop over medium heat until warmed through.
Q: What can I serve with this dish?
A. Creamy Harissa Butter Beans recipe is delicious on its own, but you can also serve it with a side of rice, quinoa, or crusty bread for dipping.
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