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Super food, super proteico

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This recipe is INCREDIBLE. It is so incredibly tasty, and so incredibly nutritious. So many good things in one that I almost couldn't believe it when I made it the first time. I found it online when I was looking for more ways to eat spinach. Spinach are a super food: they've got great antioxidant compounds, are rich in iron (good for blood cell function and healthy energy levels) and Vitamin K (good for bone health and cardiovascular functions). Spinach are also super rich of minerals like calcium and potassium. So they are a fabulous food and we all need to eat more of it. But what's even better is that, in this recipe, you pair them with a very high content of protein as well, which is great, especially for those of you that belong to the "where do you get the protein" party. Hope you will love it as much as I do!

Ingredients (2 people)#

  • Onions: 2 medium size
  • Ginger (optional): 1 cm
  • Garlic: 3 cloves
  • Fresh spinach: 250 gr
  • Silken tofu: 300 gr
  • Nutritional yeast: 5 tbsp in total
  • White miso: 2 tbsp in total
  • Butter beans or Cannellini beans: 500 gr (2 cans, drained)
  • Lemon juice (optional): 1-2 tbsp, to taste
  • Vegan plain yogurt (soya): 150 gr
  • Olive oil: 2 tbsp
  • Basil: 3-4 leaves

Method#

  1. Start by putting the olive oil in a pan and heat up on low/medium heat
  2. Chop the onions and garlic, and grate the ginger. Add to the pan and leave it to cook for 5-8 minutes until the onions are tender. The reason why the ginger is optional is because it gives a good kick of flavour to this dish, which I personally like, but if you don't like ginger, then I suggest you skip this
  3. Wash the spinach and add them to the pan, then cover with a lid. Leave it there until the spinach have also softened - it should take 5-10 minutes. Stir every now and then
  4. Transfer around two-thirds of those spinach into a blender. Add the silken tofu, 3 tbsp of nutritional yeast and 1 tbsp of miso. Then blend it all until it becomes a smooth green cream
  5. Add this creamy sauce back into the pan and add the beans too. Stir well and cook for another 5-10 minutes. Taste it half way through, and if you feel it has a too robust flavour, add a sprinkle of lemon juice, it will soften it down a bit. I usually put 1 tbsp
  6. In the meantime, prepare a "cheesy" sauce to complement the flavour at the end. In a blender, put the yogurt, 2 tbsp of nutritional yeast and 1 tbsp of miso. Then blend until it's all mixed well
  7. Once the main it's ready, put a portion of this green super food in a plate, and then drizzle the cheesy sauce on top. The cheesy sauce has quite a strong flavour on it's own, but when mixing it up in the main dish, it gives a perfect mix of flavours that complement one another nicely

Enjoy!

Tips#

I suggest accompanying this with toasted break or rice. I personally prefer it with bread. You can also complement the dish with a few leaves of fresh basil on top, as you can see in my picture. If you were wondering, no, they are not there just for the photo, they are actually a nice addition to eat with the dish, but optional. And remember, when you try this recipe, taste it throughout and adjust the flavour with the tips I've given throughout, adjusting with lemon, ginger, and maybe salt as well. But honestly, it's impossible not to like it!