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High Protein Creamy Tomato and Basil Beans

This high protein creamy tomato and basil beans recipe is a delicious and easy-to-make meal that's perfect for a quick and healthy dinner. The combination of canned beans, fresh tomatoes, and basil creates a flavorful and nutritious base, while the creamy tofu sauce adds a rich and velvety texture.

Maker: sophsplantkitchen

From: TikTok(view original)

High Protein Creamy Tomato and Basil Beans

Prep Time

20 min

Cook Time

25 min

Servings

Tags

High ProteinEasy Healthy RecipesBeansVeganGluten-Free

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Cooking context

45 min estimated total time for 4 servings.

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High ProteinEasy Healthy RecipesBeansVegan

Ingredients

  • 1 medium Onions
  • 3 cloves Garlic
  • 2 tablespoons Olive Oil
  • a pinch Salt
  • 1 can (14 oz) Tomato Puree
  • 2 medium Fresh Tomatoes
  • 1 can (15 oz) Beans
  • 1/4 cup Basil
  • 0.5 block Firm Tofu
  • 0.28 oz Nooch
  • 0.14 oz Miso
  • 1 cup Yoghurt
  • a pinch Black Pepper
  • 1 slice Sourdough Bread

Instructions

  1. 1
    Heat 2-3 tablespoons of olive oil in a large saucepan over medium heat.
  2. 2
    Add the chopped onions and sauté for 8 minutes, or until they are translucent and starting to caramelize.
  3. 3
    Add the minced garlic and cook for an additional 3 minutes, stirring constantly to prevent burning.
  4. 4
    Add the tomato puree, chopped fresh tomatoes, and a pinch of salt. Stir well to combine.
  5. 5
    Bring the mixture to a boil, then reduce the heat to low and simmer for 5-6 minutes, stirring occasionally.
  6. 6
    Add the canned beans, including their juices, and the chopped basil to the saucepan. Stir well to combine.
  7. 7
    Continue to simmer the mixture for an additional 5 minutes, stirring occasionally.
  8. 8
    While the bean mixture is cooking, prepare the creamy tofu sauce. Scoop out 2 spoonfuls of the bean mixture and transfer it to a blender or food processor.
  9. 9
    Add the firm tofu, nooch, and miso to the blender or food processor. Blend the mixture until it is smooth and creamy, adding a splash or two of water as needed to achieve the desired consistency.
  10. 10
    Season the creamy tofu sauce with salt and pepper to taste.
  11. 11
    Once the bean mixture has finished cooking, stir in the creamy tofu sauce. Heat the mixture over low heat, stirring constantly, until it is warmed through.
  12. 12
    Serve the high protein creamy tomato and basil beans hot, topped with a dollop of yoghurt, a sprinkle of black pepper, and a slice of sourdough bread on the side.