- 1 can of cannelini beans (400g/235g drained weight), drained and rinsed
- 500ml of vegetable stock
- 2 shallots, diced
- 3 cloves garlic, minced
- 2 tbsp white miso**
- 60g minced kale
- 1/2 tsp dried thyme
- 1 tbsp nutritional yeast
- 1 large carrot, diced
- black pepper & chilli flakes
- 1 tsp dairy free spread
Melt dairy free spread in saucepan and saute shallots, garlic and carrot for 4-8 minutes. Use a little water or veg stock, if it starts to stick
Add beans, thyme and vegetable stock and simmer for 5-10 minutes, check to make sure that carrots are tender.
Turn off heat and stir through kale, nutritional yeast and miso** (if using).
Season to taste with black pepper and ground chilli flakes.
Approximately 215 calories per serving (not including tofu)
Optional topping suggestion
120g baked tofu**
Press and cube firm tofu. Toss in 1 tbsp tamari sauce. Bake at 175C for about 20-30mins, turning at least once.
Kale is a great source of Vit K, Vit A and Vit C and also contains B Vitamins and Minerals.
Cannelini Beans are a great source of protein, fibre iron and B Vitamins and Minerals.
Nutritional Yeast is another great source of B Vitamins and minerals.
The fermentation process used to create miso, makes it an enzyme and antioxidant rich food.