Green Beans with Tofu Cream Cheese + why you shouldn’t turn your back on plant-based diets w/ @Giuseppe Federici TLDR; You can get all the nutrients you need from a plant based diet, however many believe it can cause health issues and delay strength or performance goals. This isn’t because plants are lacking in nutrients, they are not ‘incomplete’ proteins (all plants contain all EAAs, just in varied amounts), however, variety and volume should be considered when planning a healthy plant-based diet. We see this as a bonus, because by eating plant based, you’re almost forced to try new foods and diversify protein sources, meaning your gut microbes also benefit 🦠 not to mention it’s tasty, fun, better for the planet and of course, the animals. Protein breakdown for the recipe: Beans: 42g Tofu: 30g Nooch: 2g Miso paste: 3g Soy milk: 1g Spinach: 10g = 88g /2 = 44g Ingredients (serves 2) 200g cherry tomatoes 1 head of garlic Olive oil Sea salt 1 large or 2 small shallots, finely chopped 700g butterbeans, drained and rinsed 120ml water 1/2-1 tsp stock powder or stock cube, start with half and add more to taste 400g fresh spinach 15g fresh basil (optional) 1.5 tbsp sweet white miso, more to taste Tofu Cream Cheese: 200g firm tofu 2 tbsp lemon juice 1 tbsp apple cider vinegar 2 cloves garlic 1/2 tsp onion powder 1.5 tbsp white miso paste 3-4 tbsp soy milk or water, depending on the consistency and the power of your blender (you’ll need more milk if it struggles to blend) 1 tbsp nooch Sea salt to taste Method: Preheat your oven to 185c. In a baking dish, add your cherry tomatoes, plenty of extra virgin olive oil, and sea salt. Cut the top off your garlic bulb, exposing the cloves, then cover this liberally in oil and salt too and place it cut side down in the baking dish. Roast for 15-20 mins, or until the tomato skins start to burst and wrinkle. Chop the shallots finely, fry them on a low-medium heat in olive oil and a pinch of sea salt for 8 mins, until caramelising (this makes the final dish taste sweet!) add the drained, rinsed beans (or use bean water if you prefer) and 100ml water + the stock. Mix well and bubble on low whilst you prep the tofu cream cheese. Squeeze the tofu in a paper towel to draw out any excess water. Add all the ingredients listed above to a blender and blend until a thick, paste-like consistency is achieved. You may need to pause the blending and use a spatula to scrape the mixture down the sides. Season to taste! Blanch the spinach and basil if using (place it in a colander or sieve and pour over a full kettle of boiling water, then rinse in very cold water) and blend with 100ml water, the roasted garlic from earlier, and the miso paste. Add more water if you need, to help it blend. Add the green sauce to the beans, combine and top with the tofu cream cheese, the roasted tomatoes, olive oil, optional chilli flakes or toasted seeds. Serve with sourdough or your grain of choice! #fyp #exvegan #antivegan #meateater #meat — TikTok de @sophsplantkitchen