High Protein Creamy Tomato and Basil Beans – 45-Minute Recipe
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.
Recipe by sophsplantkitchen· Structured by ReelsMeals
From: TikTok(view original)
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Cooking context
45 min estimated total time for 4 servings.
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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
- 1Heat 2-3 tablespoons of olive oil in a large saucepan over medium heat.
- 2Add the chopped onions and sauté for 8 minutes, or until they are translucent and starting to caramelize.
- 3Add the minced garlic and cook for an additional 3 minutes, stirring constantly to prevent burning.
- 4Add the tomato puree, chopped fresh tomatoes, and a pinch of salt. Stir well to combine.
- 5Bring the mixture to a boil, then reduce the heat to low and simmer for 5-6 minutes, stirring occasionally.
- 6Add the canned beans, including their juices, and the chopped basil to the saucepan. Stir well to combine.
- 7Continue to simmer the mixture for an additional 5 minutes, stirring occasionally.
- 8While 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.
- 9Add 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.
- 10Season the creamy tofu sauce with salt and pepper to taste.
- 11Once 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.
- 12Serve 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.
Helpful tips while cooking
AI-assisted notes grounded in this recipe's ingredients, timings, and method—not additional creator instructions.
Onion sauté time
Sauté the chopped onions for 8 minutes until translucent and beginning to caramelize.
Blend tofu with bean broth
When blending the tofu sauce, add a splash or two of water as needed to reach a smooth, creamy consistency.
Combine sauce over low heat
Stir the creamy tofu sauce into the cooked bean mixture over low heat, keeping it moving until warmed through.
Finish with toppings
Serve the dish hot, topped with a dollop of yoghurt, a sprinkle of black pepper, and a slice of sourdough bread.
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Frequently asked questions
- How long does it take to make High Protein Creamy Tomato and Basil Beans?
- About 45 minutes in total: 20 minutes of prep and 25 minutes of cooking.
- How many servings does this High Protein Creamy Tomato and Basil Beans recipe make?
- This recipe makes 4 servings as written; ingredient quantities on this page can be scaled.
- Where does this High Protein Creamy Tomato and Basil Beans recipe come from?
- It was shared by sophsplantkitchen on vt.tiktok.com. ReelsMeals structured the original post into this step-by-step card; the original is linked above.