Green Butter Bean & Miso Soup

Notes

• Image: a frame from Soph's own reel (the finished pot, tahini swirl, chilli) — hers, not a photo of ours.

• Per serving, per Soph: 12 mg iron, 32 g protein, 21 g fibre. Long-run fuel; Chris ate it the night before the 16 km on 2026-10-04.

• The miso goes in at the end and only heats gently, which keeps the flavour and the fermented bits alive and balances the bitterness of the greens.
• Organic butter beans: use their water. Otherwise drain and add 250 ml vegetable stock (or water with a pinch of salt).
• Weekly rotation material: 20 minutes, one pan, one blender.

Ingredients

Soup: - 2 large handfuls cavolo nero or kale, stems removed - 2 large leeks, finely chopped into half moons - 3 × 400 g cans butter beans (water used if organic; 250 ml vegetable stock if you drain them) - 6 cloves garlic, minced (2 for the green sauce, 4 for the pan) - 100 g silken tofu - 50 g cashews, soaked in boiling water about 10 minutes - 2 tbsp nutritional yeast - 2 tbsp white miso paste - 1 tsp ground coriander - 1 tsp ground cumin - Juice of 1 lemon - 1 tsp olive oil, plus plenty for the leeks - Sea salt, fresh cracked black pepper

Tahini sauce: - 2 tbsp runny tahini - 1.5 tbsp fresh lemon juice - 1 to 3 tbsp water to loosen

To serve: - 3 tbsp pumpkin seeds, toasted with sea salt - Sesame seeds and chilli flakes (optional) - Black pepper, a drizzle of olive oil - Toasted sourdough

Instructions

1. Blanch the greens. De-stem the cavolo nero or kale. Boiling water 2 minutes, then ice water 1 minute.
2. Blend the green sauce. Into a bullet blender: the greens, soaked cashews, silken tofu, nutritional yeast, 1 tsp olive oil, the miso, 2 of the garlic cloves and the juice of one lemon. Blend smooth, a splash of water if it needs loosening.
3. Caramelise the leeks. Large pan, medium-low heat, plenty of olive oil and a big pinch of salt, about 10 minutes, until much reduced, browning and sweet.
4. Spice it. Add the remaining garlic, the cumin and coriander. Sauté 3 to 4 minutes, stirring.
5. Beans in. Add the butter beans with their juices (or drained beans plus 250 ml stock). Turn the heat up until bubbling, then simmer a further 5 minutes until warmed through.
6. Tahini sauce. Meanwhile whisk the tahini, lemon juice and water until smooth and runny enough to drizzle.
7. Seeds. Toast the pumpkin seeds 2 to 3 minutes in a dry pan with sea salt, if you want them crisp.
8. Finish gently. Stir the green sauce through the beans and bubble 2 minutes only, then off the heat.
9. Serve. Drizzle the tahini sauce, scatter pumpkin seeds, black pepper, chilli flakes and sesame seeds. Toasted sourdough on the side.

Nutrition (per serving, from the source)

• Protein: 32 g
• Fibre: 21 g
• Iron: 12 mg