This colourful lunch boasts a decent 23g of protein per serving.
First we add a creamy tofu ricotta on top of thick toast, followed by juicy cherry tomatoes, butter beans and a delicious basil dressing.
Notes:
- You can easily make this recipe gluten-free by using gluten-free bread.
- What we love about this recipe is it doesn’t require any expensive equipment, such as a blender or food processor. Other than obvious equipment like a knife and chopping board, the only other item you’ll need is a whisk to create the tofu ‘ricotta’.
- There are various substitutions you can make if you want to use up ingredients you already have in your kitchen cupboards. If you don’t have walnuts, then any nuts will do, such as pine nuts and cashews. You can also substitute parsley for basil, as well as any other white bean instead of butter beans.
Things to know:
- This dish is a great source of omega-3 fatty acids. Tofu, which is made using soy beans, and walnuts are both rich sources of omega-3s.
- Silken tofu is a lot softer compared to firm tofu. If you prefer, you can use firm tofu, but we recommend pulsing it in a food processor until it breaks down into a similar ricotta-like consistency.
- We prefer to cook with regular olive oil, which has a higher smoking point, then use extra virgin olive oil for the dressing.
Butter Beans, Tomatoes + Tofu ‘Ricotta’ On Toast
Ingredients
- 200 g silken tofu
- 1/2 lemon, zest and juice
- 1 tbsp nutritional yeast
- salt + pepper
- 1 small handful of fresh basil
- 3 walnut halves, finely chopped
- olive oil
- 200 g cherry tomatoes
- 1 garlic clove, peeled + chopped
- 1 x 400 g tin of butter beans, drained + rinsed
- 2 thick slices of bread, or gluten-free bread
Method
- To a bowl, add the silken tofu, juice from the half of lemon, nutritional yeast and small pinches of salt and pepper. Use a whisk to combine the ingredients into a ricotta-like consistency, then set aside.
- Next, finely chop most of the basil leaves, reserving a few leaves for topping with later. Add the chopped basil leaves and chopped walnuts to another bowl, along with 2 tablespoons of olive oil and small pinches of salt and pepper. Stir to combine, then set aside.
- Drizzle 1 tablespoon of olive oil in a pan over a medium-high heat. When the oil is hot, add the cherry tomatoes and cook for 2-3 minutes or until they begin to blister.
- Turn the heat down to medium, then add the zest from the lemon half, chopped garlic, butter beans and small pinches of salt and pepper. Stir, then cook for a minute or so, until the garlic begins to brown.
- Use a fork to gently squash the cherry tomatoes, releasing their juices into the pan. If necessary, add a small splash of water to loosen the tomatoes, then cook for another minute before removing the pan from the heat.
- Toast the bread, then top with the tofu ‘ricotta’, followed by the cherry tomatoes and butter beans, then drizzle over the basil dressing. Finally, top with the basil leaves you saved earlier, along with an extra pinch of pepper. Yum!
1 Comment
Great recipe, really appreciate your no nonsense recipes on YouTube so many thanks, it makes such a difference.