Plant-based· VG · GF · DF

Miso Butter Beans

Name: Miso Butter Beans
Prep time: 17 min
Cook time: 23 min
Total time: 40 min
Ingredients: 1 tin (240g drained) butter beans, rinsed; 1 tin (240g drained) cannellini beans, rinsed; 1 × 400ml tin light coconut milk; 200g carrot, finely diced; 200g courgette, 1cm dice; 200g frozen leaf spinach; 4 (60g) spring onions, sliced; 15g fresh ginger; 25g (1½ tbsp) white miso; 15g fresh coriander, chopped; 30ml (1 lime) lime juice; 10ml rapeseed oil; 2 cloves garlic, crushed; 2g turmeric; 150ml water

Butter beans and cannellini in a light coconut, ginger and spinach stew with white miso and a squeeze of lime.

makes 22 blocks, about 21p each

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BatchJoy

batchjoy.com/recipes/miso-butter-beans/

Illustration of a bowl of Miso Butter Beans

Time: 40 min17 min prep · 23 min cook
Makes: 22 blocks
Cost per blockPer block: 21p
Calories per blockCalories: 53 kcal
Fibre per blockFibre: 1.9g

You’ll need

Batch size

blocks

1 tin (240g drained)butter beans, rinsed
1 tin (240g drained)cannellini beans, rinsed
1 × 400ml tinlight coconut milk
200gcarrot, finely diced
200gcourgette, 1cm dice
200gfrozen leaf spinach
4 (60g)spring onions, sliced
15gfresh ginger
25g (1½ tbsp)white miso
15gfresh coriander, chopped
30ml (1 lime)lime juice
10mlrapeseed oil
2 clovesgarlic, crushed
2gturmeric
150mlwater

Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Jasmine or brown rice · On a baked sweet potato · Thinned with stock as a quick bean soup

Method

Step 1: Soften the carrot in the oil with a pinch of salt for 8 minutes. Add the garlic, ginger and turmeric for 1 minute.
Step 2: Add the coconut milk, water, courgette and both tins of beans. Simmer gently for 10 minutes.
Step 3: Stir in the spinach from frozen and cook 4 minutes until the sauce is thick, crushing a few beans to thicken it.
Step 4: Off the heat, whisk the miso into a ladle of the sauce and stir it back in. Add the lime juice, spring onions and coriander.
Step 5: Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	53	2.4g	5.6g	2g	1.9g	0.2g
Per 3 blocks	159	7.2g	16.8g	6g	5.7g	0.6g

Cook’s notes

Lime can bother reflux, so if it does, start with half the juice or leave it out.
Don't boil the miso, or it loses its flavour.
Two tins of beans across the batch works out at about 35g of each per meal.

Serve it

Jasmine or brown rice · On a baked sweet potato · Thinned with stock as a quick bean soup.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 159 kcal and 7.2g protein before rice, bread or potatoes.

Miso Butter Beans questions

Can I swap the courgette?

Green beans cut into 2cm lengths or sliced pak choi both work. Add green beans at the same point as the courgette, and pak choi with the spinach.

Can I leave out the miso?

The miso gives the stew its savoury depth. Without it, add a splash of tamari or a little more salt off the heat, and taste as you go.

How thick should it be?

Like a thick stew rather than a soup, with the beans and veg sitting in a creamy sauce that just coats them. Crush a few more beans if it still looks thin.