Creamy Harissa Aubergine Beans (Vegan High-Protein)
These Creamy Harissa Aubergine Beans are so delicious, they are warming, cosy, lightly spiced and packed with flavour. They are high in plant-based protein, naturally vegan, gluten-free and easy to make in 30 minutes.
I am in a big bean-phase right now and just cannot get enough. They are so versatile while being packed with fibre, protein and other amazing nutrients. Also, they are easy to find, store and use and are great for speedy meals as they won’t take long to warm through. they also absorb flavours so well and are really versatile when it comes to using them in recipes. Right now, harissa, coconut cream and some ectara veggies are my favourite way to enjoy white beans.
Why will I love these beans?
These beans are so delicious:
- Cosy, warming and lightly spiced
- Packed with flavour and comforting vibes
- Easy and quick to make in 30 minutes
- Requires simple, good-for-you ingredients
- Naturally high in protein and fibre
- Fully vegan, egg-free, dairy-free and gluten-free
- Nut-free and seed-free
- Ideal for meal prep or midweek meals
- Lasts for 2-3 days in the fridge
- Keeps well in the freezer
- Great for feeding a crowd
- Loaded with at least 6 different plants!
If you already love the sound of this recipe then skip ahead to the recipe card below. Or, first let’s discuss the beans in more detail.
What ingredients do I need?
The ingredient list is simple and you can find out more in the recipe card below and see my favourites in the “shop the recipe” section.
For the pan:
- Olive oil: for frying.
- Spring onion: or regular onion.
- Garlic: for a punch of favour and healing properties.
- Aubergine: this is a great vegetable for cooking with as it absorbs flavour so well.
- Tomatoes: I love adding fresh tomatoes to sauces as they burst and turn really juicy and sticky. I use cherry tomatoes but you can use larger ones and chop them up.
- White beans: these are used in the sauce as well as the pan. Divide the jar of beans up as noted below and sauce the water/juice, too. I use a 700g jar of beans (500g beans with 200g juices) but you can also use 2 x 400ml tins of beans. Also, I used white beans like cannellini beans here, but butterbeans will also be great.
- Salt and pepper: seasoning is always key. Adding salt to the aubergines helps them to cook down.
For the sauce:
- White beans: as above.
- Thick coconut yoghurt: this makes the sauce really creamy without the need for cream. I use the Cocos Organic natural yoghurt which is only made with a few simple ingredients and is naturally unsweetened and great for gut health.
- Plant based milk: to thin out the sauce. Ideally, use a dairy-free milk which is unsweetened like soya, almond, oat or coconut.
- Sun-dried tomatoes: these add tons of flavour to the sauce and make it really tomatoey. These are the ones that come in oil.
- Harissa paste: this paste packs so much flavour and my favourite is rose harissa but regular or smokey harissa are also great. They vary in spice/heat so you can add more or less as you go.
- Nutritional yeast: without making this cheesy, it makes the sauce richer and savoury. If you don’t have any, you can leave it out.
To serve I like to mop this up with some bread and/or wholegrains like quinoa, rice, buckwheat or gluten-free couscous. I also love to add more coconut yoghurt, harissa paste and some fresh herbs on top.
Are these gluten-free and nut-free?
Yes, these are gluten-free and nut-free, just check what you are serving these with. For example, rice, quinoa and buckwheat are all gluten-free, but if using bread or couscous, make sure you opt for gluten-free alternatives. As for nuts, check that your harissa paste and yoghurt do not contain nuts.
How do I make them?
These are easy to make in a few steps:
- Fry off the onion and garlic: before adding in the aubergine to soften.
- Add in the tomatoes to soften: and break down,
- Blend together all the sauce ingredients: until smooth.
- Into the pan add the sauce, beans and season well: and allow to summer for 10 minutes until thick and juicy.
- Ladle into bowls and enjoy: with wholegrains or bread.
How long will they last?
These beans will keep in a sealed container in the fridge for 2-3 days or in the freezer for 1 month. Allow to defrost before warming back up.
What other recipes can I try?
If you’re looking for more 30-minute meals:
- Creamy Peanut Curried Aubergine and Beans
- Creamy Pesto Butterbeans
- Roasted Pumpkin and Bean Chilli
- Butterbean Squash and Almond Curry
- Tomato and Chickpea Vegan Curry
Creamy Harissa Aubergine Beans (Vegan High-Protein)
These Creamy Harissa Aubergine Beans are so delicious, they are warming, cosy, lightly spiced and packed with flavour. They are high in plant-based protein, naturally vegan, gluten-free and easy to make in 30 minutes.
Ingredients
For the Pan:
- 1 tbsp olive oil
- 1 spring onion, chopped
- 2 garlic cloves, crushed
- 1 aubergine, chopped into small cubes
- 160g cherry tomatoes, halved
- 500g white beans (and their juices)*
- Salt and pepper
For the Creamy Harissa Sauce:
- 200g white beans (and their juices)*
- 60g thick coconut yoghurt
- 60ml plant-based milk
- 40g sun-dried tomatoes
- 1 heaped tsp harissa paste
- 2 tbsp nutritional yeast
To Serve:
- Bread or wholegrains
- 4 tbsp coconut yoghurt
- 2-4 tsp harissa paste
- Fresh herbs e.g. coriander
Instructions
- For the aubergine: heat a large non-stick pan with olive oil and fry off the spring onion and garlic with some salt for 1-2 minutes. Now add the aubergine and continue to fry for 5-10 minutes, until softening, before adding the tomatoes.
- Meanwhile make the sauce: add all of the ingredients to a small blender and process until creamy, seasoning to taste.
- Into the aubergine pan: add the beans and their juices and all of the creamy harissa sauce. Stir well and bring to a gentle bubble and cook with a lid on for 10 minutes, adding a splash of water, if needed.
- To serve: ladle into bowls and top with some yoghurt, harissa paste and fresh herbs and mop up with bread/toast or some wholegrains like quinoa or buckwheat.
- To store: allow to cool fully and keep in a sealed container in the fridge for 2-3 days or in the freezer for 1 month. Allow to defrost before warming back up.
Notes
*I use a 700g jar of beans which is 500g beans and 200g juices.
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Stay in touch
I look forward to hearing what you think of these Creamy Harissa Aubergine Beans so please let me know in the comments below and leave a star review above. If you do make these beans, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With beany love x
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