I can’t stop making this ANTI-INFLAMMATORY Harissa Butter Beans Recipe | Dairy-free & High Fiber

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—— RECIPE: https://www.sweetgreensvegan.com/recipecards1/creamyharissabutterbeans
Anti-inflammatory ingredients included in this dish are: Shallots, garlic, sundried tomatoes, butter beans, harissa, coconut milk/soy milk, red pepper flakes, shredded kale

Research Resources:
Kale contains phytochemicals, sulfur-containing indolic glucosinolates, and aliphatic glucosinolates that have demonstrated anti-inflammatory activity (https://bit.ly/3UzDfFJ)

Shallots are… rich in plant compounds with high antioxidant activity, which helps reduce inflammation and prevent oxidative stress (https://bit.ly/3UB62cO)

Beans have several antioxidant and anti-inflammatory compounds and are a good source of fiber, protein, folic acid, and minerals such as magnesium, iron, zinc, and potassium. (https://bit.ly/3xSL7JE)

Harissa & Red Pepper Flakes: spicy chili peppers contain something called capsaicin, which acts as an anti-inflammatory

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this gets better every time I make it every time I make [Music] it hello beautiful people welcome back to my channel in this video I wanted to show you how I make my I’ve already been digging in but I wanted to show you how I make my delicious creamy Harissa butter beans they are packed with protein fiber and it’s an anti-inflammatory meal I know that I’ve seen some requests for more anti-inflammatory meals so this is the start to that series that I wanted to share with you if there are any ingredients that you see in this recipe that maybe you’re not a fan of or you’re allergic to be sure to check out the recipe it’ll be linked in the description box because I’ll have suggestions on substitutions that you can use so without further Ado let’s get into this delicious dish I’ve made it this is my fourth time making it and I hope that you enjoy it as much as I do so let’s get into it okay let’s get into these ingredients you should be able to find most of if not all of them at your local grocery store but the main ingredient here that we’ll be using are canned butter beans sometimes they do come in a box you just want to drain them and rinse them but if you would prefer to use dry butter beans and then soak them and cook them you definitely can I would just recommend getting low sodium ones like this the next main ingredient for for this dish is Harissa sauce if you’re unfamiliar with Harissa sauce it’s made up of peppers chilies garlic oil warm spices but it has like a peppery tomato like taste I use mild Harissa sauce because I can’t handle too much spice but this does also come in various heat levels so it’s completely up to you on which one you choose I also included sundried tomatoes in this dish the one that I use for this recipe does come in oil I just remov them from it but I feel like those have the most flavor which is why I tend to get them of course I had to have a leafy Green in here this is my favorite type of kale it’s a dino kale but you can absolutely use curly kale or spinach if you’d prefer now what is a recipe without these two I love me some shallots as well as garlic if you can’t find shallots or you just have red onion on hand you can also use that instead a little salt and pepper to taste y’all see what I did there okay okay also using nutritional yeast which has a Nutty cheese likee flavor also high in B12 but if you’re not a fan of nutritional yeast you can definitely just use plant-based parmesan this is the brand that I used however there is so many brands of nutritional yeast out there so just use what you can find now y’all knew garlic powder was going to be in here I’m also including red pepper flakes for a little kick and to make this dish creamy we’re going to add vegetable broth as well as a dairyfree milk I’m using soy milk however you can absolutely use coconut milk almond milk a cashew milk just make sure it’s unsweetened I use soy milk for the added protein and now that we’ve gone through all the ingredients it’s time to prep them so I just started out by mincing my garlic you can also just buy pre- minced garlic if you want to I just had garlic on hand so figured I’d do it on my own I also roughly chopped slash somewhat of a mince for the shallots as well and then I shredded the kale and roughly chopped the sunnd dried tomatoes [Music] [Music] all right so most of the time consuming part is out the way the rest of this is going to fly by for you we’re going to start off by cooking up the shallots I swear these stainless steel Skillets do not play when it comes to heat any after sautéing those for a bit add the garlic you’re going to cook those for about a minute or two just be careful not to burn them you don’t want to burn the garlic and add in the chopped sundried tomatoes followed by the drain and rinse butter beans and if you’re not a fan of butter beans you can’t find them or maybe you’re allergic this will also work with chickpeas I would just recommend maybe using a can and a half or probably even two cans of chickpeas instead of the butter beans add in your milk again I’m using and unsweetened soy milk but you can use coconut milk or whatever milk or cream you prefer and then also add in the vegetable broth now I normally would have added the Harissa sauce immediately after adding in the beans but I forgot whoops so do as the recipe says which is to add the Harissa to the beans let that cook for a bit and then add the milk in the vegetable broth and then we’re going to let that simmer for a bit and then season it up so adding the salt the black pepper nutritional yeast and again you can use plant-based parmesan if you prefer I also added in garlic powder and the red pepper flakes though I have measurements for the seasonings and spices please please just adjust to your liking you know add different seasonings if you would prefer you really want to make this your own and cater to your taste buds by now it should have thickened up a bit you’re going to add the kale or spinach if that’s what you’re using and mix that really well you may want to add more vegetable broth or more milk if you would prefer this to be a little bit more soupy almost and just a bit more creamy and now if you want to get a little fancy like I enjoy doing I drizzled some coconut milk on top and then I added more of the Harissa sauce as well I went ahead and toasted up some sourdough bread because it is time to dig in and as you can tell your girl wasting no time because this is so delicious y’all I’m digging in I swear this gets better every time I make it it’s so delicious and I like to have it with the sourdough bread it just it just does something okay it just does something but I hope you try out this recipe give this video a thumbs up let me know in the comments what you think about the recipe if you plan to try it and if you do try it come back and give me an update I would love to hear from you I will see you in the next video