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Creamy Butter Beans With Caramelized Leeks

Beans are a rockstar for hormone health because they're super nutrient dense, support a healthy gut microbiome, blood sugar friendly, EASY to cook, inexpensive, and you can keep them in your pantry for basically ever (literally a win on every front!)




In just 1/2 cup of navy* beans, you can find:

  • 9 grams fiber

  • 7.5 grams protein

  • 23 grams complex carbs

  • Plus vitamins and minerals such as Folate (vitamin B9), Thiamine (vitamin B1) Iron, Magnesium, and Manganese.

(*note- they're called navy beans but they're actually white in color)


The only issue is that a lot of people tell me they don't love the taste of beans...


...and I'm with you! Plain beans are gross 🤢


But you have to try this recipe! Because these buttery beans are so creamy and full of flavor, they're almost giving a risotto vibe.


Here's how I make them:







Ingredients:

  • 1 medium leek, green leaves trimmed and cut into 1/2-inch thick slices

  • 6 tbsp olive oil

  • salt and freshly ground pepper, to taste

  • Two 14-oz cans of navy or cannelloni beans

  • 1 onion, finely diced

  • 3-4 cloves garlic, minced

  • handful of fresh parsley, finely chopped

  • 1 red chili pepper, diced (optional) or use 1 red bell pepper if you don't like spicy

  • 2 TBSP nutritional yeast

  • 1 tsp miso paste (dissolve in 1 tbsp hot water)

  • 1 tbsp coconut aminos or soy sauce

  • 1 tsp garlic powder

  • 1/2 medium lemon- squeezed




Instructions:

  1. Heat olive oil in a large, deep pan over a medium flame.

  2. Add leek slices and add salt and pepper. Reduce flame to low. Try to keep each circle of leek intact. Let it cook for about 5 minutes on each side, or until caramelized. Use kitchen tongs to flip and then cook for 5 minutes on the other side. Once cooked, remove from heat and place on a plate.

  3. Add onion, garlic, parsley, chili or bell pepper, and sauté for 5 minutes.

  4. Add the beans WITH the liquid- don't drain. Stir all ingredients together.

  5. Add nutritional yeast, miso, coconut aminos, garlic powder, and lemon juice.

  6. Let cook until the liquid reduces a but, about 10 minutes.

  7. Feel free to add more salt and pepper if desired.

  8. Once the beans get to a thick, creamy consistency, remove from heat and add to a baking dish.

  9. Top with leeks, fresh parsley, and red chili flakes, and enjoy!




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