High Protein Creamy Tomato and Basil Beans

• कुल समय: 21 minutes

सामग्री

• 0.5 onion, finely chopped

• 5 cloves garlic, crushed

• 1 tbsp tomato puree

• 3-4 large tomatoes, chopped

• 2 x 400g tins of butterbeans

• Small handful of torn fresh basil

• 250g firm tofu - I used tomato flavoured @taifuntofu but if you can’t find this, just use firm tofu and add a bit more tomato puree and salt

• 3 heaped tbsp nooch

• 2 tbsp white miso

• Splash of water

निर्देश

Sauté the onions in plenty of olive oil and a pinch of salt for 8 mins. Add garlic and fry three mins more, then add tomato puree, the chopped fresh tomatoes and a big pinch of salt.

Bring to the boil, then bubble and simmer for 5-6 mins. Add the beans + their juices from the can (I pour a little out of the top first) and the basil, reserving a little for garnish. Bubble for a further 5 mins.

Scoop out 2 spoonfuls and blend with the firm tofu (I use a tomato flavoured one but if you can’t find this, add a little more tomato puree and salt) the nooch, and the miso. Add a splash or two of water to help it blend to a smooth consistency, season to taste.

Tip the tomatoey tofu cream into the beans, mix and gently heat.

Serve with yoghurt, olive oil, black pepper and enjoy with a slice of sourdough bread.

नोट्स

Protein breakdown:

Beans: 31g

Tofu: 34g

Nooch: 8g

Miso: 4g

Total: 77g

2 = 38.5g