Looking for a quick, high-protein, and nutritious lunch? This High Protein Pesto Butter Beans recipe might be the perfect one! With 35g of protein per serving and a delightful blend of zesty lemon and creamy butter beans, this meal comes together in just 15 minutes. I love to enjoy it with quinoa or some toasted bread to avoid making more dishes 😅 (make sure to check out our 1-ingredient buckwheat bread if you haven’t already!)
Each serving has 35g of protein, which mainly comes from silken tofu, beans, and nutritional yeast. The content of protein per tbsp in nutritional yeast varies between brands; this is mostly due to the size or fineness of the product, with some selling a finer powder and others offering larger yeast flakes. So if you’re tracking macros, you might want to log the exact brand you’re using. For reference, we used Bragg’s seasonings here, and it contains 3g per tbsp. This speedy meal is also a great source of fiber with 15g per serving, as well as iron, selenium, zinc, and vitamins B and C, making it a nutrient powerhouse. So make sure to add it to your next meal plan!
Why this recipe works
- Quick and Easy: Ready in just 15 minutes.
- Nutrient-Rich: Packed with protein, fiber, vitamins, and minerals.
- Versatile: Enjoy on its own, with quinoa, pasta or toasted bread.
Ingredient notes
- Silken Tofu: Adds creaminess and protein. You can substitute it with 200 g firm tofu; you might need to adjust the vegetable stock volume to get to the desired consistency.
- Nutritional Yeast: Provides a cheesy flavor and extra protein. Brand variations may affect protein content.
- Butter Beans: The star ingredient, rich in fiber, minerals, and protein.
Step-by-step instructions
Combine all sauce ingredients and blend until smooth. Sauté the leek in olive oil, covered for 7 minutes until soft. Add the butter beans.
Add the sauce and season with salt & pepper, and cook for 5 minutes. Turn off the heat, add baby spinach, stir, and let sit covered for 2 minutes until the greens are just wilted. Serve.
Top with pine nuts and chili flakes, add salt and pepper to taste, and enjoy!
FAQ
- Can I use other beans? Yes, chickpeas or cannellini beans work well.
- Is this recipe vegan? Yes, it’s a plant-based, high-protein meal.
- Can I store leftovers? Absolutely, refrigerate for up to 3 days.
Variations and Tips
- Add More Veggies: Include tomatoes, mushrooms or bell peppers for extra flavor.
- Adjust Spiciness: Modify chili flakes to taste.
- Use Fresh Herbs: Fresh basil enhances the pesto flavor.
Why you love these High Protein Pesto Butter Beans
- Protein-Packed
- Fiber-Rich
- Quick and Easy
- Flavorful and Fresh
- Versatile
- & SO delicious!
High Protein Pesto Butter Beans
Equipment
Ingredients
- 1 tsp (5 ml) olive oil
- 1 leek - diced
- 2 cups (376 g) cooked butter beans - cooked
- 3 cups (90 g) baby spinach
- 1.5 tbsp (15 g) toasted pine nuts
- red chili flakes - to taste
- Salt and pepper - to taste
Creamy protein pesto
- 300 g silken tofu
- ½ cup (120 ml) low-sodium vegetable stock
- 6 tbsp (45 g) nutritional yeast
- 2 tbsp (20 g) cashews
- 1 small (1) lemon - juice and zest ~2 tbsp
- 1 cup (24 g) fresh basil
- 2 garlic cloves - peeled
Instructions
- Add all sauce ingredients to a blender and process until smooth. Prepare the leek and other ingredients.
- In a pot on medium heat, cook the olive oil and leek covered for 7 minutes, stirring regularly. Add the butter beans and sauce, season with salt & pepper, and cook for 5 minutes.
- Turn off the heat, add baby spinach, stir, and let sit covered for 2 minutes until the greens are just wilted. Top with pine nuts and chili flakes, add salt and pepper to taste, and enjoy!
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Loved this. Added a package of Hearts of Palm linguine to bulk it up as a main course. Next time I would probably add more beans, more basil and more spinach.
Amazing, thank you for sharing your tips, James!
Hey! Does the nutrition info Include any bread, or just the bean dish itself?
Just the dish, hope you love it!
Made an oil-free version, and added semi-dried tomatoes. Great recipe!
Hey Angela, that sounds like a delicious addition, I’m so happy you liked it!
I really love this wholesome dish, lovely flavour ☺️
Hey Cassandra, thank you for your review, I’m so happy you love this recipe 💚
This was an amazing dish! Came together quickly and was very flavorful, with no chalky tofu aftertaste as some soy-based sauces have. The flavor was very bright and the dish felt nourishing but not heavy. We toasted up a baguette to serve with it. Thank you!
Hey Melanie, I’m so happy you loved it! Toasted baguette would be so delightful with this 😍
Oh wow! This is so incredibly tasty. Thank you 🙏 I love your recipes 😊
Thanks so much Linda, I’m so happy you’re enjoying the recipes 🙂
How many servings does this make, please?
Sorry if I’ve missed it!
Hey Adele, this makes 2 servings, we usually list them just above the ingredient list 🙂 hope you love it!
Can you make it without tofu?
You could add more cashews to the sauce instead 🙂
Substitute for Tofu in this recipie please ❤️
You could up the cashews to 1/4 cup, and blend with dairy free milk (soy or hemp would be great to keep the protein up). Maybe start with 0.5 cup of milk and up to get to your desired consistency, keeping in mind that the sauce will thicken with the cashews once heated 🙂 Let me know how you go 💚