Butter Beans in Creamy Kale Sauce
If you’re looking for a dish that’s both nourishing and satisfying, this Butter Beans in Creamy Sunflower Seed and Kale Sauce recipe has you covered. Packed with protein, vitamins, and a creamy texture, it’s the perfect combination of health and comfort. Whether you’re a seasoned plant-based eater or simply curious about incorporating more plant-based meals into your diet, this recipe is a must-try.
Why Butter Beans?
Butter beans, also known as giant beans, are a powerhouse of nutrition. These creamy legumes are rich in dietary fiber, plant-based protein, and essential minerals like iron, magnesium, and potassium. Their mild flavor and smooth texture make them an excellent base for various dishes. In this recipe, their creaminess is enhanced by the luscious sunflower seed and kale sauce, creating a satisfying and flavorful meal.
The Star Ingredients
This dish stands out because of its carefully selected, wholesome ingredients:
- Sunflower Seeds: These small but mighty seeds are an excellent source of healthy fats, protein, and vitamin E. When blended, they create a creamy texture that serves as a fantastic dairy-free alternative to heavy cream or cheese-based sauces.
- Kale: Known as a superfood, kale is packed with antioxidants, vitamin C, vitamin K, and fiber. Its earthy flavor pairs beautifully with the richness of the sunflower seed sauce.
- Garlic : This ingredient brings depth and a hint of umami to the sauce, making it incredibly flavorful without the need for dairy.
- Lemon Juice: The bright acidity of lemon juice balances the richness of the sauce and adds a refreshing zest to the dish.
Why This Butter Beans in Creamy Kale Sauce Recipe Works
This recipe is a perfect balance of textures and flavors. The butter beans provide a hearty, creamy base, while the sunflower seed and kale sauce adds a rich, velvety finish with a hint of earthiness and brightness. The simplicity of the ingredients allows their natural flavors to shine, making it a wholesome and satisfying meal for any occasion.
Customizing the Recipe
One of the best things about this recipe is its versatility. Here are a few ways to adapt it to your taste:
- Spice It Up: Add a pinch of smoked paprika or cumin to the sauce for a smoky undertone.
- Make It Cheesy: Add the nutritional yeast or add a dollop of vegan cream cheese to the sauce for extra creaminess.
- Add More Greens: Toss in some spinach or Swiss chard along with the kale for added nutrition and variety.
- Include More Protein: Mix in some cooked quinoa or chickpeas for an extra protein boost.
Check out more recipes:
Moroccan Cauliflower Couscous Salad
Butter Beans in Creamy Sunflower Seed and Kale Sauce
Ingredients
For the sauce
- ½ cup raw sunflower seeds (soaked for 2-4 hours or boiled for 10 minutes)
- 2 cups 2 cups chopped fresh kale (stems removed) and blanched with hot water.
- 1 clove garlic
- 1 tsbp olive oil
- 1 tbsp balsamic vinegar
- ½ tsp salt
- 1 cup water
For the Main Dish
- 1 can butter beans rinsed and drained
- 1 large leek chopped
- 1 medium onion chopped
- 3 cloves garlic
- 1 tsbp olive oil
- salt and black pepper to taste
To serve with
- ½ of one lemon juice
- handful of fresh chopped parsley
- sourdough bread or rice
Instructions
- Begin by blending the soaked sunflower seeds, kale, garlic, vinegar, olive oil, saltand water in a high-speed blender. Blend until the mixture is smooth and creamy. If the sauce is too thick, add more water a tablespoon at a time until it reaches your desired consistency. Set the sauce aside while you prepare the rest of the dish.
- Heat olive oil or vegan butter in a large skillet over medium heat. Add the chopped onion and leek and sauté for 3-4 minutes, or until the onion is soft and translucent. Add minced garlic and saute for 2-3 minutes more. Season with salt and black pepepr.
- Add the cooked butter beans to the skillet, stirring gently to coat them in the onion and oil mixture. Pour the prepared sunflower seed and kale sauce over the butter beans in the skillet. Stir to ensure the beans are fully coated in the sauce.Reduce the heat to low and let the dish simmer for 3-5 minutes, allowing the flavors to meld together. Taste and adjust the seasoning with additional salt, pepper, or lemon juice as needed.
- Garnish the dish with freshly chopped parsley for a pop of color and lemon juice for freshness. Serve warm with crusty bread, steamed rice, or even a side of roasted vegetables.
