A vegan and gluten-free meal you are going to love.
This delicious, wholesome, plant-based dinner is simple to prepare and so comforting! It’s inspired by Mediterranean cuisine and is sure to become a favorite in your home. Packed with fiber, protein, healthy fats, and complex carbs, this cozy vegan dish is not only incredibly satisfying but also boasts numerous health benefits.
Butter Beans: These creamy legumes are rich in protein and fiber, making them a fantastic meat substitute. They also provide essential vitamins and minerals like folate, magnesium, and iron, supporting heart health and boosting energy levels.
Zucchini: I’m loving zucchini lately, it’s low in calories but high in nutrients, zucchini is a great source of vitamins A and C, potassium, and antioxidants. It adds a subtle juiciness to the dish, perfectly balancing the creamy texture.
Tomatoes: One of my favorite ingredients and a Mediterranean Diet staple. Bursting with flavor and nutrition, tomatoes are an excellent source of vitamin C, potassium, and lycopene, a powerful antioxidant that prevents and fights cancer. Tomatoes add a bright, tangy element that complements the other ingredients beautifully.
Cashews: These nuts are a wonderful source of healthy fats, protein, and magnesium. When blended, they create a rich, creamy base that enhances the overall texture and taste of almost any dish.
Amazing Flavors
Inspired by the fresh, vibrant flavors of Mediterranean cuisine, this dish combines creamy, buttery beans with juicy zucchinis, tangy sweet tomatoes and a beautiful blend of herbs. The cashew cream ties everything together, creating a luxurious, velvety sauce that takes this simple recipe to the next level.
This dish is not only bursting with flavor but also packed with nutrients. The butter beans provide plant-based protein and fiber, aiding in digestion and keeping you full longer. Zucchini and tomatoes contribute essential vitamins and antioxidants, promoting overall health and well-being. The cashews add a dose of healthy fats and protein, making this a balanced meal that supports heart health and keeps you energized.
The result is a wholesome, satisfying and oh-so-tasty vegan meal that will have you going back for seconds. A perfect example of how plant-based meals can be both nourishing and incredibly delicious. Not vegan? Trust me, everyone is going to enjoy a bowl of this cozy butter bean stew.
Tried this simple vegan recipe? Feel free to share your creations on Instagram @mondaydreamsblog and tag us so we can see your beautiful dishes! Or leave a comment below. We love hearing from you!
Creamy Zucchini Tomato Butter Beans
Ingredients
CASHEW CREAM:
- ⅓ cup cashews, soaked for at least 3 hours, preferably overnight*
- 1 cup water
BUTTER BEANS:
- 1 Tbsp olive oil
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1 medium zucchini, halved lengthwise, then thinly sliced
- ⅓ cup finely diced red pepper
- 2 tsp dried basil
- 1 tsp dried rosemary
- 1 tsp dried thyme
- 1 tsp smoked paprika
- 1 tsp chili flakes, optional, omit if you don’t like spicy food
- 2 cups cooked butter beans
- 2 cups diced fresh tomatoes
- 3 Tbsp tomato paste
- 2 tsp coconut sugar
- 1 – 1 ¼ tsp sea salt
TO SERVE:
- Slice of sourdough
- Fresh parsley and basil
- Drizzle of olive oil
Instructions
CASHEW CREAM:
- Drain and rinse cashews.
- Add cashews and water to a high-speed blender and blend until smooth and creamy. Set aside.
BUTTER BEANS:
- In a large skillet or pot, heat olive oil over medium heat. Add onion and garlic and sauté for 5 minutes.
- Add the zucchini, red pepper, dried herbs and spices and a big pinch of sea salt. Cook, stirring, for 8 more minutes.
- Stir in the butter beans, tomatoes, tomato paste, cashew cream, coconut sugar and sea salt. Lower the heat and simmer, stirring occasionally to prevent the beans and vegetables from sticking to the bottom, for 15 – 20 minutes, or until the zucchini is tender.
- Turn off the heat and serve warm with a big slice of sourdough, fresh herbs and a drizzle of olive oil.
- Enjoy this comforting vegan meal!
- Leftovers can be stored in an airtight container in the fridge for 4 – 5 days. You can reheat leftovers on the stove.