The Vegan Smoky Sun-dried Tomato Walnut Sauce Beans is a comforting meal. This recipe has ten grams of fiber and 390 calories per serving. Preparing this dish is easy, as it just takes 35 minutes. We made this dish with white beans, sun-dried tomatoes, walnuts, vegetable broth, onion, garlic, olive oil, seasoning, tomato paste, lemon juice, parsley, water, and nutritional yeast. We may pair this meal with whole-grain bread, roasted bell peppers, sourdough bread, arugula salad, quinoa bean bowl, cucumber tomato salad, lemon wedges, or smoky grain bowl. Include this Vegan Smoky Sun-dried Tomato Walnut Sauce Beans in the container and store for four days.
STATS:
- Total Time: 35 minutes
- Course: Main
- Serving Size: 1½ cups
- Diet: Vegan
- Cooking Time: 20 minutes
- Calories: 390 kcal
- Serving: 4
- Preparation Time: 15 minutes
- Cuisine: Mediterranean
EQUIPMENT:
- Large skillet
- Food processor
- Measuring spoons
- Cutting board
- Chef’s knife
- Wooden spoon
- Small bowl
- Colander
- Measuring cups
INGREDIENTS:
- Half tsp sea salt
- 2 cans white beans
- Half cup sun-dried tomatoes
- Half cup raw walnuts
- 1 tbsp tomato paste
- ¾ cup vegetable broth
- 1 tbsp olive oil
- Half tsp dried oregano
- 3 minced garlic cloves
- Half a medium chopped yellow onion
- 1 tsp smoked paprika
- Quarter tsp black pepper
- 1 tbsp nutritional yeast
- Quarter tsp red pepper flakes
- 1 tbsp lemon juice
- 2 tbsp parsley
- Quarter cup water
INGREDIENT NOTES:
WHITE BEANS:
- They are the main component that gives a soft and creamy texture to the dish. White beans absorb the smoky tomato sauce well and make the dish creamy. You may use chickpeas as per your preference.
SUN-DRIED TOMATOES:
- They give strong tomato taste and tanginess to the dish. Tomatoes blend well and give a softer texture. Include roasted red peppers if you are not using sun-dried tomatoes.
WALNUTS:
- Walnuts make the creamy sauce without using dairy products. They give healthy fats and a nutty taste to the recipe. You may use cashews as another option.
VEGETABLE BROTH:
- It adds a savory taste to the sauce and gives the desired consistency. Vegetable broth blends the walnuts and tomatoes smoothly. You may use low-sodium vegetable broth as a substitute.
NUTRITIONAL YEAST:
- This yeast gives a mild, cheesy, and savory taste to the meal. You may skip it as well; the dish will still taste delicious.
INSTRUCTIONS:
- First, rinse the drained beans properly, then place them aside.
- Include nutritional yeast, sun-dried tomatoes, tomato paste, walnuts, salt, oregano, vegetable broth, smoked paprika, lemon juice, and black pepper in the blender.
- Blend all the ingredients to make the creamy sauce & add water to adjust the thickness.
- Heat the olive oil in the skillet on medium heat, then cook the onion for five minutes and garlic for one minute.
- Cook the garlic for one minute, tomato and walnut sauce into the skillet for four minutes, then add drained beans.
- Now cook the ingredients on low flame for ten minutes and add a splash of water if the sauce gets thick.
- Taste and adjust the seasoning, then sprinkle parsley on top and serve.
SERVING SUGGESTIONS:
GRAINS:
- Brown Rice
- Quinoa
- Couscous
- Wild Rice
- Bulgur
BREAD:
- Sourdough Bread
- Whole-Grain Bread
- Vegan Garlic Bread
- Pita Bread
- Ciabatta
SALADS:
- Mediterranean Salad
- Greek-Style Vegan Salad
- Cucumber Tomato Salad
- Arugula Salad
- Lemon Herb Salad
MEALS:
- Mediterranean Bean Bowl
- Smoky Grain Bowl
- Vegan Power Bowl
- Roasted Vegetable Bowl
- Quinoa Bean Bowl
TOPPINGS:
Fresh Parsley
- Fresh Basil
- Avocado
- Lemon Wedges
- Toasted Seeds
TIPS:
- Soak the walnuts for 20 minutes, then blend to get a smoother sauce.
- Avoid cooking the beans too much so they do not become mushy and stay whole.
- Adjust the sauce by including more broth for a thinner sauce.
- Include a little extra lemon juice if the sauce feels rich and salt if it tastes acidic.
STORAGE INFORMATION:
FRIDGE:
- Place the cooled beans in the container and store for four days.
FREEZER:
- Cool the dish, then freeze for three months in the box.
FAQs:
How to exclude nuts from this recipe?
- You may replace walnuts with sunflower seeds for a nut-free version.
Can I include other types of beans in this dish?
- Yes, you may add chickpeas, butter beans, or navy beans as per your choice.
How to make this meal without oil?
- You may cook the onion with water or vegetable broth for an oil-free version.
How can I make the sauce smoother?
- You may blend the sauce for some extra time and include a little more broth for a smoother sauce.
Can I make this dish earlier?
- Yes, you may prepare this meal early, as the taste gets better after chilling.
NUTRITIONAL INFORMATION:
Iron: 0.006 g
Total Carbs: 52 g
Vitamin A: 4,800 IU
Fiber: 10 g
Calcium: 0.09 g
Protein: 17 g
Sodium: 0.75 g
Calories: 390 kcal
Net Carbs: 42 g
Potassium: 0.85 g
