Creamy Butter Beans with Zucchini
Creamy, one-pan vegan butter beans with golden seared zucchini in a velvety lemon, garlic and coconut sauce. High protein, high fiber, 30 minutes, no cashew soaking. Perfect with sourdough for cozy weeknight dinners.
Ingredients
- 1 x 400g can butter beans drained and rinsed (save 2 tbsp liquid)
- 1 medium zucchini about 200gm, diced into half moons
- 1 tbsp olive oil
- 1 small onion finely chopped
- 2 garlic cloves minced
- 1/2 tsp dried thyme or Italian seasoning
- 1/2 tsp smoked paprika
- 1/2 tsp chili flakes
- a pinch turmeric (optional for color)
- 1/2 cup 120ml light coconut milk or oat cream
- 1/4 cup 60ml vegetable stock or water
- 2 tbsp bean liquid from the can
- 1 tbsp nutritional yeast optional
- 1 tsp soy sauce+1/2 tsp Dijon mustard or miso paste
- 1 tbsp lemon juice + zest of 1/2 lemon
- 1 tbsp fresh parsley chopped
- Salt and black pepper to taste
Instructions
- Pat diced zucchini very dry. Heat olive oil in a large pan over medium-high heat. Add zucchini in a single layer and cook 4 to 5 minutes until light golden. Do not stir too much. Remove and set aside.
- In the same pan, add chopped onion and cook 2 minutes until soft. Add garlic, thyme or italian seasoning, smoked paprika, chili flakes & a pinch of turmeric optional for color. Stir 30 seconds until fragrant.
- Add drained butter beans, 2 tbsp bean liquid and vegetable stock or water. Simmer 4 minutes. In a small bowl whisk coconut milk with nutritional yeast, soy sauce and Dijon mustard. Pour into pan and simmer gently 5 to 7 minutes. Lightly mash 4 to 5 beans with the back of a spoon to thicken sauce naturally.
- Return golden zucchini to pan. Add lemon juice, lemon zest and chopped parsley. Taste and season with salt and black pepper. Rest 2 minutes off heat, it will thicken more. Drizzle with olive oil and serve with sourdough, rice or quinoa.
Notes
1. Avoid watery stew- Pat zucchini very dry before searing for best golden color.
2. Make it creamy without cream- Mash 4 to 5 butter beans with the back of a spoon and use 2 tbsp bean liquid plus light coconut milk.
3. No miso paste needed- Use 1 tsp soy sauce plus 1/2 tsp Dijon for the same savory depth
4. To serve- best with toasted sourdough, over rice or quinoa. Add squeeze of fresh lemon and fresh herbs after reheating.
5. Nutrition is estimated per serving and will vary by brand of coconut milk and beans used.