If you had told me growing up that greens could taste (and look!) this good, I’m not sure I would have believed you! These Super Green Butter Beans are insanely flavorful and fragrant, with hints of lemon and basil. The creamy sauce coats the beans perfectly, and the crispy kale takes it to the next level. Be sure to scoop it up with a crusty slice of bread, though it could also double as the most wholesome pasta sauce ever!
It takes less than 30 minutes to put together and makes for amazing meal prep. Best of all, it will make you feel incredible! Each serving contains 31 g of protein and 22 g of fiber, along with 10 mg of iron—perfect for a nourishing meal. This one’s definitely becoming a regular in my weekly rotation!
This recipe is part of our Busy Girl Dinner series on social media! A collection of delicious meals that maximize nutrition for busy weeknight dinners.
Why I Love This Recipe
- High-Protein: With 31 g of protein per serving, it is ideal to promote muscle growth, glowing skin, and satiety.
- High-Fiber: Boasting 22 g of fiber per serving. A high-fiber diet is beneficial as it supports digestive health, promotes regular bowel movements, and helps prevent constipation. High fiber intake also aids in stabilizing blood sugar levels, lowering cholesterol, and enhancing fullness, which can support healthy weight management and reduce the risk of chronic diseases like heart disease and type 2 diabetes
- Iron-Rich: Each serving includes 10 mg of non-heme iron, the absorption rate is increased by pairing it with vitamin C, and alliums (garlic and onions), which are both find in abundance in this meal.
- Quick, easy, and meal-prep friendly: this recipe comes together in 30 minutes, and makes delicious leftovers.
- Bright, Fresh Flavor: With ingredients like basil, lemon, and spinach, this recipe is refreshing, vibrant, and ideal for a nutrient-dense meal.
Main ingredients
crispy kale topping ingredients
Ingredient Notes
- Butter Beans: These beans add a creamy texture and mild flavor, perfect for blending into a smooth sauce. They’re also high in protein and fiber. If you don’t have butter beans, cannellini beans, or chickpeas are a great substitute.
- Spinach and Basil: Fresh greens add color, nutrients, and a burst of flavor. You can substitute the spinach with kale if preferred.
- Hemp Seeds: These small seeds are packed with healthy fats and protein, adding texture and a mild, nutty flavor to the sauce.
- Nutritional Yeast: A must-have for vegan cooking, provides a cheesy, umami flavor without any dairy. It’s also high in B vitamins and protein, supporting energy levels.
- Pistachios: These add a bit of crunch and a nutty flavor that complements the creamy sauce. Almonds or pumpkin seeds can work as substitutes.
How to make this recipe (summary)
Start by cooking the onion and garlic in olive oil until softened, then add zucchini. Blanch the spinach and basil briefly in boiling water, then transfer to ice water to preserve color. Add the greens, cooked onion, zucchini, and garlic to a blender with lemon juice, chili flakes, nutritional yeast, and hemp seeds, and blend until smooth. Combine the sauce and butter beans in the pan and cook for a few more minutes until everything is heated through. Optional crispy kale can be made by air frying kale with a little olive oil and seasoning.
Serve the butter beans topped with a dollop of dairy-free yogurt, pistachios, and crispy kale. View recipe card below for detailed instructions.
Variations and Tips
- Up the protein: Blend 150 g of extra firm tofu with the sauce, to get a creamy version, that will up the protein intake of each bowl from 31g to 42.
- Lower Sodium Tips: Cook your beans from dry, choose no salt added canned beans, or make sure to rinse the beans thoroughly, if those options are not available to you.
- Spicy Boost: If you love heat, add extra chili flakes or a dash of hot sauce for an extra kick.
- Bean swap: cannellini beans or chickpeas would both be delicious in this.
- Turn it into a nourishing pasta bowl: Skip half of the beans and add some pasta, for a delicious alternative.
- Grain bowl: serve with quinoa and some fresh salad such as rocket, for a glowing bowl.
- Bread: If enjoying on its own a crusty piece of bread is an absolute must! I went with a delicious rye sourdough, our 1-Ingredient Buckwheat Bread would make a great gluten-free alternative.
- If you like this recipe, you’ll also love our High-Protein Romesco Butter Beans, High-protein Creamy Miso Butter Beans, or High-Protein Pesto Butter Beans.
Why You’ll Love These Super Green Butter Beans TLDR
- High-protein
- Iron-rich
- Vibrant flavor
- Fiber-packed
- Easy to make
Super Green Butter Beans
Video
Ingredients
Sauce
- 1 tsp (5 ml ) olive oil
- 1 onion - finely chopped
- 4 garlic cloves - minced
- 1 medium zucchini - chopped
- 2 cups (60 g) fresh baby spinach
- 1 cup (40 g) fresh basil
- 1.5 tbsp (1.5 ml) fresh lemon juice
- ¼ tsp (0.5 g) chili flakes - more to taste
- 2 tbsp (15 g) nutritional yeast
- 2 tbsp (20 g) hemp seeds
- 2.5 cups (470 g) butter beans - cooked
- 2 tbsp (15 g) pistachios - roughly chopped
- 2 tbsp (30 g) dairy-free yogurt
- Salt and pepper to taste - to taste
Crispy Kale (optional)
- 1 tsp (5 ml) olive oil
- 1 cup (21 g) kale - stem removed, finely chopped
- 1 pinch sea salt flakes
- ½ tsp (1 g) onion flakes
serve with sourdough
Instructions
- In a large pan over medium heat, add the olive oil and onion. Cook for 3 minutes, stirring occasionally. Then add the zucchini and garlic. Cover and cook for 7 minutes, or until the zucchini has softened.
- Blanch the greens: Prepare one small bowl of boiling water and a second, larger bowl of iced water (keep it in the fridge beforehand or add ice). Add the spinach and basil to the boiling water until the greens are just wilted (about 30 seconds). Then, transfer them to the iced water until completely cooled. Remove from the iced water and add them to a blender (no need to squeeze out the excess water).
- To the blender with the greens, add the cooked zucchini, onion, and garlic, along with the lemon juice, chili flakes, a pinch of sea salt flakes, nutritional yeast, and hemp seeds. Blend until smooth.
- Add the butter beans and sauce to the pan, and cook for 5 minutes, stirring regularly.
- Optional crispy kale: Massage the kale with 1 tsp olive oil, a pinch of sea salt flakes, and the onion flakes. Cook in the air fryer for 4 minutes at 180°C.
- Plate the beans and top with a dollop of yogurt, the pistachios, and crispy kale (if using). Serve with toasted sourdough and enjoy!
Notes
Per Serving
FAQ
Yes, the recipe is naturally soy-free as long as you choose a soy-free dairy-free yogurt.
Yes, it’s naturally gluten-free. Use our Buckwheat Bread recipe to make your own gluten-free bread.
A blender is recommended for the creamy sauce texture, but you can use a food processor if needed, though it may be slightly less smooth.
Cannellini beans or chickpeas work well as substitutes for butter beans.
Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop for best results.
This recipe uses pistachios, you can easily swap them for pumpkin seeds, for a nutrient-dense nut-free option.
Easy and delicious. Such a vibrant green that felt good to eat!
Thanks so much Kathryn, I’m so happy you enjoyed it 💕
You’re going to love this Super Green Butter Beans recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!