This High-Protein Romesco Butter Beans recipe is the perfect dish to make after a long day. It’s cozy, comforting and requires minimal dishes, coming together in under 15 minutes. The amount of effort compared to the delicious result is surprisingly low!
Inspired by the delicious Catalan Romesco Sauce (the same sauce I love in my High-Protein Romesco Pasta), I’ve added my own twist to make it extra nourishing without losing its big, bold Mediterranean flavors. The result is a dish so versatile that so far, I’ve had it for breakfast, lunch, and dinner. My favorite pairing is definitely with some sauteed greens and a slice of crusty bread (like our 1-Ingredient Buckwheat Bread). For another fast, high-protein bean dinner in the same comfort family, my Marry Me Chickpeas are a favorite.
Oh, and did I tell you it’s also good for you? Each serving of the beans alone is packed with 26 g of protein and 17 g of fiber, not to mention the healthy fats from the almonds and the rich antioxidants from the sun-dried tomatoes and bell peppers. It’s a feast for you and your microbiome!
Why This Recipe Works
- Protein-Rich: From the butter beans and tofu.
- Flavorful: Each bite is a burst of Mediterranean flavor.
- Quick Preparation: Ready in 15 minutes, it’s perfect after a long day when you don’t want to spend hours in the kitchen but still want to nourish your body.
- Versatile: It’s so flavourful and very saucy, so you could add extra veggies in the sauce or combine it with some grains such as quinoa, brown rice, or spelt pasta. Or, like me, you might pair it with some sauteed broccolini and a delicious slice of toasted bread.
- Nutrient-Dense: Packed with vitamins, fiber, and minerals.
Ingredient Notes
- Butter Beans: A great source of plant-based protein and fiber. Substitute with cannellini beans, or chickpeas if needed.
- Tofu: I’m using extra firm tofu as it contains the most protein.
- Smoked Paprika: Adds a rich smokiness; can be swapped for sweet paprika with a pinch of cumin.
- Almonds: For that crunch and extra protein. Pine nuts or cashews could also complement the sauce well.
- Lemon Juice: Fresh is best for a zesty, vibrant lift.
Step-By-Step Instructions
Blend the bell peppers, garlic, sun-dried tomatoes, tofu, smoked paprika, salt, chili flakes, almonds, lemon juice, and water until smooth. Simmer the tomatoes in olive oil until tender. Combine the sauce with cooked butter beans, heat through, and garnish with fresh parsley, remaining almonds, and lemon zest before serving.
Variations and Tips
- Add a kick with extra chili flakes or a fresh red chili added to the sauce.
- Swap the parsley for fresh basil for a different flavor profile.
- Enjoy on toast, with sauteed vegetables, or with a side of pasta or cooked quinoa. My 1-Ingredient Buckwheat Bread, is absolutely perfect for it.
- Add a couple of handfuls of baby spinach to the pot for a fuss-free way to up your greens intake.
- Enhance texture with crunchy toppings such as pumpkin seeds or breadcrumbs.
- Storage Tip: Keep refrigerated in an airtight container and enjoy within 4-5 days.
- Reheating Tip: Gently warm on the stove for the best texture. Microwave also work.
- Breakfast: Turn it into an impressive breakfast by serving the beans on a slice of toasted sourdough, topped with avocado slices.
- Up the protein: You can easily “beef up” this recipe by adding 100 g more tofu to the sauce or adding more butter beans.
- If you like this one, you will also love my High-Protein Romesco Salad (perfect for those steamy summer days with zero cooking required!) or my Romesco Pasta Salad Meal Prep.
- If you love creamy bean recipes, make sure to also check out my Marry Me Chickpeas, or the delicious High-Protein Creamy Miso Butter Beans with Kale.
Why You’ll Love These High-Protein Romesco Butter Beans
- Hearty
- Nutritious
- Wholesome
- Simple
- Delicious
High-Protein Romesco Butter Beans
Ingredients
- 2 jarred roasted red bell peppers - see notes
- 3 garlic cloves - peeled
- 0.7 oz (20 g) sun-dried tomatoes
- 5 oz (150 g) extra firm tofu - see notes
- 1 tsp (2 g) smoked paprika
- 1 pinch sea salt flakes
- ¼ tsp (0.5 g) red chili flakes
- 2 tbsp (20 g) roasted almonds
- 1½ tbsp (22 ml) lemon juice
- 3 tbsp (45 ml) water
- 2 tsp (10 ml) olive oil
- 200 g cherry tomatoes
- 3 cups (550 g) cooked butter beans
Toppings
- 2 tbsp (20 g) roasted almonds - roughly chopped
- 2 tbsp (8 g) fresh parsley - finely chopped
- lemon zest - to taste
Instructions
- In a blender, add the bell pepper, garlic, sun-dried tomatoes, tofu, smoked paprika, salt, chili flakes, 2 tbps roasted almonds, lemon juice, and water. Blend until smooth. You can leave a little bit of texture if you like.
- In a saucepan over medium heat, add the olive oil and tomatoes. Cook covered for 7 minutes, stirring regularly.
- Add the cooked butter beans and blended sauce to the pan. Cook for a few minutes until heated through.
- To serve, top with the remaining chopped almonds, fresh parsley, and lemon zest, and adjust salt to taste. I enjoyed mine with stir-fried broccolini and a slice of our 1-Ingredient Buckwheat Bread, and it was perfect!
Notes
Video
Per Serving/Portion
FAQ
Yes, canned beans are a great time-saver. Just rinse them well before using.
Yes, it holds up well in the fridge for up to 5 days.
Yes, it freezes well. Let it thaw, then pop it into the blender to restore its smooth texture before reheating.
You can. I’d start with 1/3 cup of soaked cashews and adjust the liquid as needed to get a creamy consistency. Soaked almonds work too, just know it will change the texture a bit and the protein will come down.
Silken tofu works really well here. It does have more liquid than extra-firm (and a bit less protein), so just hold the water at first and only add it if you need to get a smooth blend.
No need. I use it straight from the packet, since the extra moisture helps the sauce come together smoothly in the blender.
A bit of extra water usually does the trick. Add 1 tbsp at a time and keep blending until you get the consistency you love. If your blender is struggling, an ice cube can also help the blades catch.
Yes, just leave it out. The sauce will still be rich and savory from the roasted peppers and sun-dried tomatoes.
Pop it into a container, cover it with water, and keep it in the fridge. Change the water every couple of days and it’ll keep for about a week, ready for your next recipe.
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Loved this recipe, fantastic flavours, I added extra spinach to the sauce as you mentioned. Definitely on the repeat list
So happy to hear that, it’s also a favourite of mine. Thank you for sharing, Sheila. I can’t wait to hear what you try next. ❤️
I made this and LOVED it!! I added nutritional yeast to the sauce and then finished the dish with Balsamic vinegar and fresh basil
That sounds like a delicious addition, thank you for sharing Maneesha 💚
He of my favorite recipes. It is so easy and makes a great meal prep dinner. I used cauliflower instead of broccolini and it was so good. I will for sure have this in my roster for dinners again.
I’m so happy you liked it Kerri, it sounds delicious with cauliflower! Thank you for sharing 💚
What’s a serving size? That results in 26g of protein?
You can find the serving amount just above the ingredient list for all my recipes (and adjust it to your need!). This recipe makes 3 servings, hope you love it!
I hate tofu, always have. Having grown up with Asian cuisine I can’t stomach the bland nondescript taste. Can you list substitutes for tofu in your recipes?
Hi Jesse, that’s the point of tofu in this recipe, you really can’t taste it, but it adds creaminess and lots of protein 🙂 You could use cashews instead in this case. For future usage of the website I would recommend using the soy-free filter which might help you find recipes you’ll enjoy quicker 🙂