Creamy White Bean Skillet Meal

• 分量: 6 servings
• 調理時間: 5 minutes
• 総時間: 20 minutes

材料

1 tablespoon olive oil (or vegetable broth)

1/2 red onion (small dice)

4 large garlic cloves (minced)

2 pints cherry tomatoes (or grape tomatoes, about 4 cups, halved)

2 (15-ounce) cans white beans (cannellini, navy, Great Northern, drained and rinsed, or 3 cups cooked)

1 cup blanched almonds (soaked in boiling water for 30 minutes, drained)

2 tablespoons olive oil (optional)

1 tablespoon fresh lemon juice (plus more as needed)

2 cloves garlic

1 teaspoon smoked paprika

3/4 teaspoon onion powder

1/2 teaspoon chipotle powder

1/4 teaspoon cayenne pepper

1 tablespoon nutritional yeast

2 teaspoons maple syrup (or unsulphured blackstrap molasses)

2 cups finely chopped Swiss chard (or spinach or kale)

2 tablespoons hemp hearts

手順

Heat the oil in a large skillet over medium-high heat. Cook the red onion for about 5 minutes, or until translucent. Add the garlic and cook for 30 seconds more.

Transfer the cherry tomatoes to the skillet and cook for about 10 minutes, or until they break down, stirring frequently. Add a splash of water or veggie broth if the skillet becomes too dry. Then use the side of a spatula, or potato masher to mash the tomatoes while simmering, until a sauce forms, adding more water or broth as needed.

Make the almond cheese sauce: Meanwhile, place the almonds, 3/4 cup water, olive oil, lemon juice, garlic, smoked paprika, onion powder, chipotle, cayenne, nutritional yeast , and maple syrup inside the canister of a blender. Blend until a smooth cream forms. Add more water as needed.

Add the white beans, and about one-half of the almond cheese sauce to the skillet with the tomatoes. Mix to combine and cook for about 5 minutes over medium-low heat, stirring frequently. Add water or veggie broth as needed, the chopped greens (if using), and more almond cream until the desired texture.

Season with lemon juice, salt and pepper. Garnish with hemp seeds for more protein as desired.

栄養

• カロリー: 389 kcal
• 脂肪総量: 21 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 17 g
• ナトリウム: 57 mg
• 炭水化物総量: 38 g
• 食物繊維: 10 g
• 糖質総量: 7 g
• タンパク質: 19 g