Creamy Sundried Tomato & Spinach Cannellini Beans (High-Protein, Vegan, Batch Cook)

This is a rich, creamy, high-protein recipe designed with speed, nutrition, and versatility in mind. Cannellini beans are simmered with onion, garlic, herbs, and sweet-tangy sundried tomatoes, then folded through a silky, savoury tofu-based cream sauce, and lots of spinach for an extra nutrient boost.

They are so comforting but still really fresh-tasting, and they work just as well mopped up with bread as they do tossed through pasta or served alongside grains and roasted vegetables. Each serve contains approximately 21g of protein and 12g of fibre, making it a nutrient-dense meal.

It’s designed as a batch-cook staple: quick to make, easy to scale, and ideal for keeping in the fridge for ready-to-go meals across the week.

Why You’ll Love These Creamy High-Protein Beans

This recipe really does hit that sweet spot between convenience and nourishment. It’s:

• High in plant-based protein and fibre, keeping it filling and steady-energy

• Creamy without relying on dairy, thanks to a blended tofu “cream”

• One-pot for the main base, so minimal washing up

• Fast enough for weeknights, but structured like a meal prep staple

• Naturally vegan, gluten-free adaptable, and freezer-friendly

What Makes These Beans SO good?

The flavour base is built with onion, garlic, herbs, and olive oil, layered with the umami depth of sundried tomatoes and a gentle warmth from smoked paprika.

The real upgrade is the cream mixture - silken tofu blended with nutritional yeast, miso, tahini, and lemon. It creates a sauce that’s:

• Velvety and rich without cream

• Slightly cheesy, savoury, and tangy

• High in protein and perfect for coating beans or pasta

When combined with the beans, it becomes thick, glossy, and naturally satisfying without feeling heavy.

Serving Suggestions For Your Batch Cook Beans

This is one of those “multi-purpose base” recipes that adapts easily:

• With pasta (best option): Toss through short pasta shapes like rigatoni, fusilli, or penne. Add a splash of reserved pasta water to loosen the sauce so it clings beautifully.

• With bread: Mop it up with your bread of choice.

• With grains: Serve over rice, quinoa, or couscous for a balanced bowl.

• With roasted vegetables: Try courgette, aubergine, or broccoli.

Finish with extra basil, cracked pepper, and a drizzle of olive oil if serving guests.

Meal Prep, Storage & Freezing Tips

Fridge:

• Store in an airtight container for up to 4 days

• Flavours deepen over time, making leftovers even better

• Add a splash of water when reheating to loosen the sauce

Freezer:

• Freeze in individual portions for up to 2–3 months

• Let cool completely before freezing

• Thaw overnight in the fridge for best texture

Reheating:

• Reheat gently on the stove or in the microwave

• Stir well and add a little water or plant milk if it thickens too much

• Finish with fresh lemon or basil after reheating to refresh the flavour

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Creamy Sundried Tomato & Spinach Cannellini Beans (High-Protein, Vegan, Batch Cook)

Yield: 4

Author: Emily Maun

Prep time: 10 MinCook time: 15 MinTotal time: 25 Min

Creamy, flavour-packed and completely vegan, this high-protein, high-fibre meal is perfect for easy meal prep. Made with plant-based ingredients like cannellini beans, spinach, and a silky tofu cream sauce, it’s nourishing, satisfying, and designed to keep you full for longer while delivering bold, savoury flavour in every bite.

Ingredients

For the beans:

• 1 tbsp olive oil
• 1 medium onion, diced
• 3–4 garlic cloves, minced
• 1/2 cup sundried tomatoes, chopped
• 1 tsp oregano
• 1/2 tsp thyme
• 1/2 tsp smoked paprika
• 1/4 tsp chilli flakes (optional)
• 2 tins cannellini beans, drained & rinsed
• 2 large handfuls spinach, roughly chopped
• 1 cup water
• 1/2 lemon, juiced
• Generous handful basil, chopped
• Salt & pepper to taste

For the cream:

• 300g silken tofu
• 1/3 cup nutritional yeast
• 1/2 tsp miso
• 2 tbsp tahini
• 1/2 lemon, juiced
• Pinch of salt

Instructions

1. Heat a drizzle of olive oil in a pot over medium heat and sauté the onion for 4–5 minutes until softened. Add the garlic and cook for 1 more minute. Stir in the sundried tomatoes, oregano, thyme, smoked paprika, and chilli flakes. Mix to coat, then add the cannellini beans, spinach, water, and a pinch of salt. Cover with a lid and simmer for 10 minutes.
2. Add all cream ingredients to a blender and blend until smooth and creamy.
3. Pour the cream into the pot and mix well. Heat for another 2–3 minutes until warmed through.
4. Turn off the heat and stir through lemon juice, basil, and season with salt and pepper to taste. Serve warm and enjoy.

Nutrition Facts

Calories

366

Fiber

12 g

Protein

21 g

Nutritional info is 1/4 of the recipe.