High-protein miso butter beans

Name: High-protein miso butter beans
Cook time: 30 mins
Total time: 30 mins
Yield: Serves 3
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

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 25g of protein per serve

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

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Nutrition

Nutritional information

Per	100g	Serving (369g) 1/3 recipe
Energy (Kj)	543 kJ	2006 kJ
Energy (kcal)	130 kcal	479 kcal
Fat	4.7g	17g
of which saturates	0.7g	2.7g
Carbohydrates	13g	47g
of which sugars	1.6g	5.9g
Fibre	5.1g	19g
Protein	6.8g	25g
Salt	0.23g	0.87g

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.