High-Protein Creamy White Beans Recipe

Creamy white beans (high-protein) in a white bowl.

5 from 11 votes

High-Protein Creamy White Beans Recipe

Creamy White Beans with 30G protein is a plant-based meal that’s filling and satisfying, without weighing you down. Meal-prep friendly and ready in 15 minutes.

Prep Time7

Cook Time8

Total Time15

Course: Main Course, Side Dish

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: servings

Calories: 440kcal

Author: Nisha Melvani

Equipment

Immersion blender or blender
Saucepan

Ingredients

Optional for serving:

½ cup dried quinoa cooked, or dense wholegrain toast

For the beans:

Drizzle of vegetable broth or extra-virgin olive oil
1 medium yellow onion or white onion, small dice
1 green chili pepper serrano or jalapeño, minced (optional)
3 large cloves garlic minced
3 cups cooked white beans or 1 cup dry, cooked
1 ½ cups chopped kale or spinach (optional)

For the sauce:

1 cup vegetable broth plus more as needed (preferably low sodium)
7 ounces firm tofu (about ½ packet)
3 tablespoons nutritional yeast
1 tablespoon mellow miso or white or chickpea miso
Fresh lemon juice to taste

Instructions

Optional quinoa: Rinse ½ cup dry quinoa in a fine mesh sieve. Combine with ¾ cups water or vegetable broth. Bring to a boil, cover, reduce heat to low, and simmer 15 minutes. Rest 5 minutes, then fluff.
Cook aromatics: Heat a splash of broth (or a drizzle of olive oil) in a large skillet over medium heat. Add diced onion and cook 3 to 5 minutes until translucent. Stir in the garlic and chopped green chili. Cook 30 to 60 seconds until fragrant.
Blend the sauce: In a blender or with an immersion blender, combine the vegetable broth, tofu, nutritional yeast, and miso. Blend until completely smooth. Add lemon juice to taste.
Combine with beans: Add the cooked white beans to the skillet. Pour in the tofu–miso sauce, stir, and bring to a gentle simmer over medium-low heat. Add the kale, if using, and stir well.
Simmer to thicken: Cook 3 to 5 minutes, stirring, until the sauce is hot and creamy and coats the beans. If it gets too thick, add a splash of broth; if too thin, simmer a minute longer.
For serving: Spoon over quinoa (optional) and enjoy warm.

Notes

Tofu: Silken tofu works too—creamier but lower protein.

Quinoa: Check out my blog post on How to Cook Quinoa for step-by-step tips.

Add a drizzle of my Nut-Free Pesto before serving for a fresh, herb-packed finish that adds bright flavor without extra oil.

Meal prep tips: Cools well and keeps up to 4 days in the fridge or 3 months in the freezer. Reheat gently with a splash of broth.

Nutrition facts include quinoa.

Nutrition