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Creamy Butter Beans with Sun-dried Tomatoes and Swiss Chard (high protein) | vegan and gluten free recipe via The Sweet Miscellany Blog

These creamy butter beans with sun-dried tomatoes and Swiss chard are an insanely flavorful high protein vegan meal! Blended silken tofu takes the place of cream in this easy butter bean recipe. Sun-dried tomatoes add concentrated pops of tomato flavor while Swiss chard adds fiber and nutrients. This easy vegan meal comes together in about 25 minutes and can be enjoyed with bread, rice, or pasta.

A high protein vegan meal that is packed with flavor, easy to prepare, AND made in just one pan (with the exception of using your blender) is waiting for you at the end of this post! I’m absolutely thrilled with how this butter bean recipe turned out and I am so excited to share it with you. It was inspired by the trending “marry me” recipes but I knew I wanted to incorporate something higher in protein for the cream. Silken tofu to the rescue! Trust me when I say this high protein vegan recipe might have just made its way permanently into my meal rotation.

How to Make the Creamiest Butter Beans

I found that the trick to getting super creamy butter beans while keeping them higher in protein was to use silken tofu as the “cream” and incorporating the liquid of one of the cans of beans. It makes such a luscious and creamy sauce! Here’s everything you need to make these creamy butter beans with sun-dried tomatoes and Swiss chard:

Silken Tofu — forms the base of our “cream”. The silky texture lends itself well to being blended into a smooth, creamy sauce.
Nutritional Yeast, Lemon Juice, and Sugar — flavors the tofu cream sauce, keeping it from being bland.
Olive Oil — adds a touch of richness to the tofu cream and helps sauté the aromatics for the butter beans.
Shallot and Garlic — these both build a flavor base for the butter beans.
Dried Basil, Dried Oregano, and Crushed Red Pepper Flakes — this trio packs a flavor punch and gives this recipe an Italian vibe.
Oil-Packed Sun-dried Tomatoes — adds a concentrated tomato flavor that is sweet and tangy. I prefer using the julienned oil-packed ones to keep prep short.
Canned Butter Beans — also called commonly known as “Lima beans”, you’ll need 2 cans of these for the recipe. You’ll drain one but keep the liquid of the second can.
Swiss Chard — I know a lot of the “marry me” recipes use spinach but I went with its earthier cousin Swiss chard. It pairs so well with the sun-dried tomatoes and packs a nutritional punch.
Grated Vegan or Regular Parmesan — you’ll stir this in with the tofu cream at the end of cooking to give the dish a lovely nutty and cheesy flavor. Want to make your own vegan parm? Try mine!
Fresh Basil — while optional, adding some fresh basil on top adds a gorgeous pop of color and its fresh anise-like flavor complements and enhances all of the other flavors in the dish.
Sea Salt — seasons everything while enhancing flavors. Check to see if your cooked butter beans are already salted or not and let this guide how much you add.

Notes on using Swiss Chard — both the leaves and stems of Swiss chard are edible but they have different cooking times. To keep the cooking time on the shorter side for this recipe, I left the stems out. If you want to use the stems, chop them and add them with the shallot. Or, save them for another use like Amanda’s spicy pickled chard stems.

Making the Tofu Cream Sauce

This high protein vegan meal relies on this super quick and easy tofu cream sauce. The key is to use silken tofu and a blender. Depending on your store, the silken tofu may be in the refrigerated section or it might be in a shelf stable package with the other Asian foods. I used a 10.8-ounce shelf stable package and it ended up being the perfect amount for the entire recipe. If yours comes in a package bigger than that, try to use just 10-12 ounces of it. To make the tofu cream sauce, add the silken tofu to a blender along with the nutritional yeast, lemon juice, salt, sugar, and olive oil. Blend until smooth and creamy.

Tips for Making the BEST Butter Beans

Blend the tofu cream until super smooth and creamy. This is quickest in an upright blender but can also be done with an immersion blender.
Everything moves fairly quickly during the cooking process of this easy vegan meal so make sure you have all of your ingredients ready!
Drain only ONE can of the butter beans. You’ll use the liquid of the other one during the cooking process.
Use chopped oil-packed sundried tomatoes and pre-peeled or pre-minced garlic to keep prep time even shorter.
I highly recommend garnishing these creamy butter beans with some basil. It adds a gorgeous and fresh pop of flavor.

More High Protein Plant-Based Meals

If you’re looking for higher protein meals that are either vegetarian or vegan, I recommend my tofu ricotta stuffed shells with spinach or my veggie sushi bowl with spicy mayo.

Creamy Butter Beans with Sun-dried Tomatoes and Swiss Chard (high protein)

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Author: Courtney West
Total Time: 25 minutes
Yield: 3–4 servings 1x
Diet: Vegan

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Description

Ingredients

Units Scale

1 10.8–ounce package silken tofu
2 tablespoons nutritional yeast
2 teaspoons lemon juice
1/2 teaspoon sugar
2 teaspoons + 2 tablespoons olive oil, divided
Sea salt, to taste
1 small shallot, minced
2–3 garlic cloves, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon crushed red pepper flakes
1/2 cup oil-packed sun-dried tomatoes, drained and chopped
2 cans butter beans, 1 can with liquid and 1 can drained
1 bunch Swiss chard, stems removed and leaves chopped
1/3 cup grated parmesan, plus extra for garnish
2–3 tablespoons fresh basil, torn or chopped
Bread, optional for serving

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Instructions

Heat a large skillet over medium. While the skillet comes to temperature, make the tofu cream. Add the silken tofu (no need to drain) to a blender along with the nutritional yeast, lemon juice, sugar, 2 teaspoons of olive oil, and a pinch of salt. Blend until very smooth. Taste, then season with more salt if needed.

Add the remaining 2 tablespoons of olive oil to the hot skillet. When the oil is shimmering, add the shallot and a pinch of salt. Cook, stirring every 30 seconds or so, until the shallot is translucent and just beginning to caramelize, about 2-3 minutes. Add the garlic, dried oregano, dried basil, and crushed red pepper flakes. Cook for 1-2 minutes, stirring constantly to keep the garlic from burning. Stir in the sundried tomatoes and the butter beans. Cook for about 5 minutes to allow the flavors to meld, stirring regularly, then add the chopped chard leaves. Cook until they are just wilted, about 2-3 minutes then remove the skillet from the heat.

Stir in all of the tofu cream and the grated parmesan. Garnish with basil and additional parmesan if desired. Serve with bread for dipping and scooping.

Keep leftovers in an airtight container in the fridge and enjoy within 5 days. Reheat leftovers with a splash or two of water or milk on the stove or in the microwave.

Notes

I used a 10.8-ounce shelf stable package and it ended up being the perfect amount for the entire recipe. If yours comes in a package bigger than that, try to use just 10-12 ounces of it.
If you do not need this recipe to be high protein, you can substitute 1 cup of plant-based cream for the tofu cream to shave down the number of ingredients and the overall prep time.
I prefer enjoying these butter beans with bread but you can also enjoy them with rice or pasta.
If you can’t find canned butter beans, you can use 2 cans of cannellini beans instead.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: main

Roasted Carrot Soup with Yogurt and Crispy Lentils | easy vegetarian and gluten free meal with vegan swap via The Sweet Miscellany Blog

This roasted carrot soup with yogurt and crispy lentils is a great lower effort vegetarian meal for winter and spring. Carrots, shallot, and garlic are roasted with garam masala until super tender then blended into a creamy soup. Canned cooked lentils are roasted at the same time until golden and crisp. Each bowl of carrot soup is topped with a lemony yogurt to contrast the sweet and earthy carrots while a sprinkling of crispy lentils adds texture, fiber, and protein. Enjoy this easy carrot soup recipe anytime you want something comforting without a lot of effort!

I love a comforting bowl of soup on a chilly day, especially when I don’t have to stand around a pot stirring and adding ingredients in what feels like 20 different steps (I’m looking at you minestrone!). This roasted carrot soup lets your oven and blender do the heavy lifting without sacrificing flavor. I ended up adjusting the temperature so that both the carrots and lentils can roast at the same time to keep things even easier. While this carrot soup is delicious on its own, it benefits from a generous swirl of the lemony yogurt and the texture of the crunchy lentils. The bonus is that this easy vegetarian soup is budget-friendly thanks to affordable pantry staples like carrots and lentils. Let’s whip up a bowl of this gorgeous creamy soup!

Roasted Carrot Soup with Yogurt and Crispy Lentils Ingredients

For the most part, the ingredients for the soup are fairly straightforward and easy to find. I’ll provide some notes on subs below for a couple of the less common ones.

Carrots — If you’re using fresher carrots that still have their greens attached, they will most likely roast up faster than storage carrots that are typically sold in bags.
Shallots and Garlic — in case you haven’t noticed already, I love using shallots and garlic as an aromatic in my recipes! If you can’t easily find shallots, I recommend using half of a sweet or yellow onion in their place. As for the garlic, make sure to keep the peel on the cloves for roasting!
Garam Masala — this spice blend pairs really well with the carrots but if you don’t already keep it around, you don’t need to buy a whole bottle just for this recipe! You can use an equal amount of curry powder instead, or, use 1/2 teaspoon each of ground coriander and ground cumin (both of which are in the same family as carrots!).
Olive Oil or Avocado Oil — use either to help ensure the carrots and lentils roast up beautifully in the oven.
Cooked Lentils — to keep prep a breeze, I went with a can of cooked lentils for this recipe. You can make your own if the feeling strikes! Cook about 1/2 cup dried black, green, or brown lentils according to the package instructions and drain well.
Canned Coconut Milk — full fat coconut milk makes this soup extra creamy. For a more affordable option, use 1 3/4 cups unsweetened soy milk or oat milk.
Vegetable Bouillon Cube — adds a savory brothy flavor without the added liquid. Look for these on the soup aisle next to the broth.
Lemon — the zest and juice of 1 small lemon will flavor the yogurt and balance the sweetness of the soup.
Greek Yogurt — I love the tang and thickness of Greek yogurt here along with the added protein. Feel free to sub your favorite thick vegan yogurt in its place to make this recipe fully vegan and dairy free!
Chives — completely optional, but they add such a lovely fresh element when used as a garnish, plus the pops of green add a little more visual interest.
Salt/Pepper — season to your heart’s content!

Ensuring the Creamiest Carrot Soup

Start by cutting your carrots into pieces that have a similar thickness. This helps them to roast evenly. Also, try not to overcrowd them on the pan so that the hot air in the oven can circulate. The carrots are done when they are fork tender, i.e. you can easily pierce them with a knife or fork.

Once the carrots are perfectly tender, the blender will take care of the rest! I recommend an upright blender for this step as it will ensure a perfectly smooth and creamy texture. If you don’t have one, or don’t feel like lugging it out and cleaning it (been there!), put the roasted carrots and remaining soup ingredients in a pot and use an immersion blender. Blend until smooth.

Carrot Storage Tip — carrots need moisture to stay crisp and fresh! When you bring your carrots home, remove any attached greens (compost them or save them for another recipe). The greens will pull water from the carrot which can lead to them becoming limp and rubbery. Spritz the carrots with water to ensure they are damp, then seal them in a bag. Another method, and my personal favorite, is to store them in a tall jar of water! Just make sure to change out the water every 2-3 days! I’ve had carrots last up to a month like this.

Tricks for Ensuring Super Crispy Lentils

Moisture is the enemy for crispy lentils. Drain the lentils in a colander first, then place them on a clean kitchen towel or a few layers of paper towels. Use another clean towel or paper towel to gently blot away any excess moisture. Use the towel to transfer the dried lentils to an UN-LINED sheet pan then toss with the oil and season. I’ve found that an un-lined sheet pan will help them crisp up so much better! The lentils will most likely be ready before the carrots so keep an eye out. Things to look for: they’re darker in color, they easily move around the pan when you shake it, and they’ve shrunk in size.

More Low Effort Vegan and Vegetarian Meals for Late Winter/Early Spring

Peanut Noodles with Edamame and Kohlrabi — fresh udon noodles and shelled edamame keeps cooking time right around 5 minutes! The remaining prep takes about 15 minutes to chop the kohlrabi and mix the peanut sauce.
Roasted Cauliflower Tacos with Pickled Jalapeño Chimichurri — this is another great example of the oven doing the heavy lifting when it comes to the cooking portion. While the cauliflower roasts, you can blitz the chimichurri and compile a quick cabbage slaw in 10-15 minutes.
Tofu Ricotta Toast — the only cooking involved is plopping bread in a toaster! This is great for a lighter meal or breakfast and can be topped with whatever you like: avocado, sprouts, hot sauce, etc.

Roasted Carrot Soup with Yogurt and Crispy Lentils

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No reviews

Author: Courtney West
Total Time: 50 minutes
Yield: 2–3 servings 1x
Diet: Vegetarian

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Description

Ingredients

Units Scale

1 1/2 pounds carrots, scrubbed well or peeled
2 1/2 tablespoons olive oil or avocado oil, divided
2 medium/large shallots, peeled and quartered
Sea Salt, to taste
Ground Pepper, to taste
2–3 cloves garlic, with the peel on
1 teaspoon garam masala
1 can cooked lentils
1 medium lemon
1 cup Greek yogurt
1 can full fat coconut milk
1 vegetable bouillon cube
1/2 cup water, plus more as needed
2–3 tablespoons chives, optional for garnish

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Instructions

Preheat your oven to 400 degrees. Get out two large baking sheets and line one of them with parchment paper.

While the oven preheats, remove the green tops of the carrots (if attached). Slice the carrots on the diagonal into ½-inch thick pieces. Add the carrots to the lined baking sheet along with the shallots. Drizzle with 1 ½ to 2 tablespoons oil and season with salt and pepper and the garam masala. Toss with your hands to fully coat the carrots in the oil and seasoning. Nestle the un-peeled garlic cloves among the carrots. Set the tray aside.

Drain and rinse the lentils. Place them on a clean kitchen towel or a few layers of paper towels and gently pat them dry. Add the lentils to the second baking sheet (without parchment paper) then drizzle with 1/2 to 1 tablespoon oil. Season with salt and pepper then toss to coat. Spread out in an even layer.

Put the carrots on the top rack of the preheated oven and the lentils on the bottom rack. Roast for 15 minutes, then toss the carrots/shallot and the lentils. Continue to roast for 10-15 more minutes until the carrots are tender and just beginning to caramelize and the lentils are golden brown and crispy. You might have to take the lentils out before the carrots so keep an eye out.

While everything roasts, zest the lemon and add it to the yogurt along with the juice from half of the lemon. Season with a pinch of salt then mix. Set aside.

Once everything is out of the oven, add the coconut milk, bouillon cube, the juice from the remaining half of the lemon, and water to the blender. Find the garlic cloves then remove and discard the peel. Add the peeled roasted garlic to the blender along with the carrots and shallot. Blend until smooth and creamy. If needed, add more water to thin to your desired consistency. Depending on your blender, the soup might be warm enough to your liking. If not, heat in a pot over medium.

Swirl a generous dollop of the yogurt into each bowl of soup then top with the crispy lentils. Garnish with fresh chives if desired.

Store leftover soup and yogurt separately in the fridge. Store leftover crispy lentils in an airtight container at room temperature. Enjoy within 4-5 days.

Notes

Fresher, younger carrots that still had their leafy greens attached when you bought them will most likely roast quicker than storage carrots that are sold in bulk or in bags. Keep an eye out beginning around the 25 minute mark.

Prep Time: 15-20 minutes
Cook Time: 25-30 minutes
Category: soup