High-protein miso butter beans

Reviewed byOlivia Rosenvinge

miso butter beans with chargrilled broccoli and toasted seeds and crumbs

This traditional Japanese miso paste is all the rage, so we’ve paired it with high in fibre butter beans and given you 35g of protein per serve

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Healthy Diet

Ingredients

2 jars H&B butter beans
1 pack tenderstem broccoli
2 shallots
1 clove garlic, peeled and pressed
1 slice stale sourdough bread
2 tbsp H&B sunflower seeds
2 tbsp H&B sesame seeds
2 tbsp H&B poppy seeds
1 tbsp miso paste
Pepper to season
Chilli flakes to serve
1 tbsp extra virgin olive oil

This rich, mouth-watering dish drenched in Yutaka Organic Miso Paste is soon to be a cult favourite. Serve with roasted and charred broccoli tossed in Odysea Greek Extra Virgin Olive Oil and top it off with toasted seeds for that perfect crunch. It’s full of protein and fibre thanks to the chickpeas, while being low in fat with an unforgettable flavour

H&B nutritionist Olivia Rosenvinge says: “Just half a jar of our butter beans contains around 13.5g of protein and 10g of fibre. That’s over 30% of your recommended 30g of fibre a day, which is great for your gut microbiome.”

Nutritional information

Per	100g	Serving (409g)
Energy (Kj)	671 kJ	2745 kJ
Energy (kcal)	160 kcal	654 kcal
Fat	4.6g	19g
of which saturates	0.7g	3g
Carbohydrates	18g	75g
of which sugars	1.3g	5.2g
Fibre	5.8g	24g
Protein	8.6g	35g
Salt	0.25g	1g

Step 1

Start by lightly tossing the tender stem broccoli with half a tablespoon of olive oil and roast in a preheated oven at 180C fan for 10 minutes. The air fryer is a great option too for seven to eight minutes.

Step 2

Crumble the sourdough (gluten-free if you prefer) or blitz it to crumbs.

Step 3

Heat a skillet over medium heat and add 1tsp of the olive oil. Add the breadcrumbs and all the seeds, and roast until crunchy and slightly golden. Transfer to a bowl and let cool.

Step 4

In the same skillet, add the remaining olive oil and gently sauté the shallots.

Step 5

Once translucent, add the garlic, fry very quickly to release the aroma and add the beans with the liquid. Heat under a lid for around 10 minutes.

Step 6

In a small bowl mix the miso paste with the bean juice and add to the beans. Once done, put the miso beans on a plate, then add half of the broccoli on the side and sprinkle generously with the crunchy crumbs and nuts. Drizzle chili oil, or flakes if you like, and serve immediately.