I’ve been loving this High Protein Creamy Miso Butter Beans with Kale lately! It’s such a comforting, quick dish that comes together in less than 25 minutes, packed with hearty butter beans, earthy mushrooms, and umami-packed creamy miso-cashew sauce. The kale adds a vibrant freshness, and with over 32 g of protein and 18 g of fiber per serving, it’s perfect for staying full and energized throughout the day. Plus, it’s rich in calcium and iron, making it a nourishing meal option that takes care of the nutrients of focus on a plant-based diet.
This recipe is the ultimate Busy Girl Dinner and has definitely earned a permanent spot in my weekly rotation! If you love this one, my high-protein romesco butter beans, Erewhon kale and white bean salad, and marry me chickpea soup are next on the rotation.
High Protein Creamy Miso Butter Beans with Kale
Equipment
Ingredients
- ¼ cup (32 g) cashews - soaked in hot water for 30 minutes
- 2 tsp (10 ml) olive oil - (optional, substitute with 1 tbsp water to water fry)
- 1 leek - white and light green part only, finely chopped and well washed
- 5.5 oz (160 g) swiss brown mushrooms - chopped in quarters
- 2 tbsp (15 g) nutritional yeast
- 1.5 tsp (9 g) white miso paste
- 1.5 tsp (7 ml) tamari - reduced sodium preferred
- 1.5 cups (365 ml) soy milk
- 3 (3 cloves) garlic cloves - minced
- 2 cups (375 g) cooked butter beans - cooked
- 2 cups (45 g) kale - packed, stem removed, finely chopped
- 2 tsp (10 ml) lemon juice
Instructions
- Soak the cashews in hot water for 30 minutes. Drain and set aside. You can skip this step if using a high-speed blender, otherwise the cashews need to soften enough to get a creamy consistency.
- In a large pan on medium to low heat, add the olive oil, leek, and mushrooms. Cook for 10 minutes, stirring regularly until reduced.
- In the meantime, prepare the sauce by adding the soaked cashews, nutritional yeast, miso paste, tamari, and soy milk to a blender. Blend until smooth.
- Back to the pan, add the garlic, and cook for a minute until fragrant. Add the butter beans and sauce, and stir well. Let it cook for 5 minutes.
- Stir in the kale and lemon juice and cook until just wilted. Serve with toasted bread and enjoy.
Notes
Video
Per Serving/Portion
Why I Love This Recipe
- Delicious: This meal is exactly what comes to mind when we say “hug in a bowl.” It’s delicious, creamy, packed with umami, and so nourishing. Paired with a toasted slice of sourdough, it’s my idea of the perfect comfort meal that does not compromise on nutrition and will make me feel amazing!
- High-Protein: With 32 g of protein per serving, this dish is perfect for anyone looking to boost their protein intake in a plant-based diet.
- Iron-Rich: This recipe packs 9 mg of iron per serving, which is excellent for supporting energy levels and overall health. The nonheme iron (the kind found in plants, like in this recipe) is more widely absorbed here thanks to the pairing with alliums (leek and garlic) and vitamin C from the lemon.
- High-Fiber: With 18 g of fiber, this meal promotes healthy digestion and keeps you feeling satisfied.
- Quick and Easy: Ready in less than 30 minutes, making it perfect for busy weeknights, and the leftovers hold very well, making it a great meal prep!
Ingredient Notes
- Cashews: When blended with soy milk, cashews create a creamy base for the sauce. If you don’t have a high-speed blender, soak the cashews in hot water to ensure smooth consistency.
- Mushrooms: Swiss brown mushrooms add a deep, earthy flavor to the dish. You can substitute them with white button mushrooms.
- Butter Beans: Also known as lima beans, they provide a creamy texture and are loaded with protein and fiber. You can substitute with chickpeas or navy beans if preferred.
- Kale: This leafy green is packed with vitamins and minerals. You can swap kale with spinach if needed, but I recommend adding it at the end to preserve nutrients.
- White Miso Paste: Miso adds a savory umami flavor to the sauce. If you don’t have miso, you can use a bit more tamari, but the depth of miso is hard to replace! Miso is also a fermented food, which is a real treat for our healthy gut microbes. Fermented food intake is consistently associated with improved digestive health.
How to make this recipe (summary)
Start by soaking the cashews in hot water for about 30 minutes. While the cashews are soaking, cook the leeks and mushrooms in a pan with olive oil for 10 minutes until reduced. In the meantime, blend the soaked cashews with nutritional yeast, miso paste, tamari, and soy milk until smooth to create the sauce. Add garlic to the pan and cook for 1 minute. Then stir in the butter beans and sauce, and let everything simmer for about 5 minutes. Finally, add the kale and lemon juice, and cook until the kale is wilted. View recipe card below for detailed instructions.
Variations and Tips
- Swap kale for chopped spinach or Swiss chards, but add at the very end to avoid overcooking.
- If you’re short on time, use soy cream instead of cashews and soy milk. Add it directly into the pan with the other ingredients.
- If making ahead, reheat the beans and add fresh kale when warming up for maximum nutrients.
- When possible, always choose soy milk fortified with calcium (aim for 300 mg of calcium per 250 ml of milk). This is a very easy swap to ensure we reach our daily requirements on a plant-based diet. Longevity is very important to me, and I like to think of this swap as an insurance policy for my future bone health.
- Serve with toasted bread for the ultimate cozy meal. If opting for wheat bread, I recommend looking for a wholegrain sourdough. Not only does it taste amazing, but the fermented process of sourdough making makes the gluten more digestible. Some people who are otherwise gluten-sensitive might find themselves tolerating sourdough well (please note this is not the case for coeliacs). Rye, whole wheat, or spelt are all great options.
- For a gluten-free option, I recommend toasting some of our 1 Ingredient Buckwheat Bread, or our Red Lentil and Quinoa Bread.
- For a crunchy topping, try adding crumbled Healthy Seeded Crackers.
- If you like this recipe, you will also like our High-Protein Marry Me Chickpeas, or High Protein Romesco Butter Beans.
- This recipe is easily made nut-free by swapping the cashews for sunflower seeds.
Why You’ll Love This High Protein Creamy Miso Butter Beans with Kale
- Hearty
- Delicious Umami flavors
- Protein-packed
- Nutritious
- Quick to make
FAQ
Yes, it’s naturally gluten-free.
Yes, it stores well in the fridge for up to 4 days. Keep the fresh kale aside and only add when reheating for the best texture, and to make the most of the nutrients.
Although a delicious addition, it’s not necessary for this recipe, you can skip it, and adjust the seasoning to taste using salt and pepper.
Chickpeas or navy beans are great substitutes if you don’t have butter beans.
You could skip the blending step and use soy cream instead of milk and cashews to cut down on prep time. Add the rest of the seasonings straight into the pan.
Substitute the cashews for sunflower seeds for a nut-free and budget friendly option. Or use your favorite dairy-free cream ato replace the cashews and milk combinaison.
Yes, any neutral-tasting plant milk works. Note that some lower the protein content slightly compared to soy.
Yes, skip them completely or use some chopped zucchini if you want to add extra veggies.
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I eat EVERYTHING Sarah makes – it’s like she develops recipes for my soul and this dish is no exception. On my weekly rotation. Simple, full of flavour, super healthy and my gut is always happier for eating it!
Omg Tremaine, that’s the sweetest comment, you absolutely made my day!! So happy you loved this one, it’s also one of our favorite here 💚
I’d like to know if I can make this with cows milk please? I look forward to trying it.
Hey Rachel, I think any neutral-tasting milk would work here. Hope you love it!
I made it with cow’s milk and also another pan with soy milk today – the only appreciable difference was that the soy milk sauce thickened in the pan a little faster.
Another fabulous recipe, Sarah! 🎉
Hey Saffie, this looks great! I’m so happy you loved it. Thank you for letting us know the difference; it’s super helpful for everyone.
Just made this tonight for dinner, this is my first recipe from your website, and it won’t be my last. This was so simple to prepare, so delicious and comforting. Even my meat loving husband loved the dish. Much thanks.
Hey Steph, I’m so happy to hear that you and your meat-loving husband love that dish. Thanks so much for sharing. Can’t wait to hear what you guys try next 💚
I have made this multiple times and I am still obsessed! What an incredible mix of flavors. Best bean dish ever
So happy to hear that Gabi, thank you for sharing 💚
This looks so delish! Can’t wait to try it. Any chance I can sub oat milk for the soy?
Absolutely, any milk will work, however it will lower the protein content a little. Hope you love it 💚