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Creamy Pumpkin Beans (High Protein)

Creamy Pumpkin Beans (High Protein)

These Creamy Pumpkin Beans (High Protein) are the ideal comforting yet nutrient dense fall dinner recipe.
5 from 1 vote
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Course dinner
Cuisine American, high fiber, high protein
Servings 4
Calories 496 kcal

Equipment

Ingredients
  

  • 1 tablespoon butter
  • ½ teaspoon nutmeg
  • ½ teaspoon paprika
  • 1-2 pinches red pepper flakes - adjust to your spice preference
  • 1 ½ tablespoons tomato paste
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • 1 small shallot - finely chopped
  • 4-6 cloves garlic - finely chopped
  • 3 tablespoons fresh chppped sage
  • 1 can pumpkin from a 15 oz can pumpkin
  • ½ cup fresh grated parmesan
  • ½ cup whole milk can sub coconut milk but I don't suggest using a lower fat milk
  • 1 cup chicken bone broth can sub vegetable broth
  • 3 cans cannellini beans - drained from 15 oz size cans
  • ~2 cups fresh chopped kale or green of choice

Optional toppings and sides

  • additional grated parmesan
  • additional fresh chopped sage
  • toasty sourdough

Instructions
 

  • Heat butter in a skillet over medium heat. Add shallot and cook for 5 minutes. Add tomato paste, garlic, sage and all seasonings. Cook for another 5 minutes.
  • Add pumpkin, milk, broth and parmesan. Stir until combined and warmed.
  • Add beans, stir and then partially mash the beans. I mashed about 25% of the beans.
  • Bring everything to a simmer and cook for 10-15 minutes. 10 minutes is plenty of time but 15 minutes will yield more flavor.
  • Turn heat to low and fold in kale. Add your favorite toppings, serve and enjoy.

Nutrition

Calories: 496kcalCarbohydrates: 76gProtein: 32gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.1gCholesterol: 20mgSodium: 909mgPotassium: 1692mgFiber: 17gSugar: 4gVitamin A: 1521IUVitamin C: 13mgCalcium: 465mgIron: 11mg
Keyword Creamy Pumpkin Beans (High Protein)
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