15-Minute Miso Tahini Beans with Cavolo Nero & Fennel
Looking for a quick, nourishing lunch that’s creamy, satisfying, and packed with nutrients? This simple one-pan dish combines creamy cannellini beans, sautéed greens and fennel, and a miso-tahini swirl that brings umami and balance. It’s delicious on toast or spooned straight from the pan.
🌿 Why This Recipe is Good for You
This quick dish isn’t just easy—it’s packed with foods that support hormone health, digestion, and energy.
Fennel
Fennel is a star digestive aid. Rich in fibre, vitamin C, potassium, and phytoestrogens, it can help reduce bloating, support hormone balance, and ease menstrual discomfort. Its gentle licorice-like flavour also adds depth and natural sweetness to the dish. Fennel seeds and bulbs have traditionally been used to soothe the gut, making them especially helpful in anti-inflammatory cooking.
Cannellini Beans
A great source of plant-based protein and complex carbs, these beans are slow to digest—keeping you fuller for longer and supporting blood sugar balance.
Cavolo Nero
Dark leafy greens like cavolo nero (Tuscan kale) are packed with vitamins A, C, and K, plus calcium and antioxidants that support skin, bones, and immunity.
Garlic, Shallots & Fennel Trio
This aromatic trio not only boosts flavour but also supports the gut microbiome thanks to its prebiotic compounds.
Miso & Tahini
Fermented miso offers probiotics for gut health, while tahini delivers calcium, healthy fats, and iron—nutrients especially helpful for those navigating hormonal shifts like perimenopause or PCOS.
Olive Oil & Dill
Olive oil brings anti-inflammatory benefits, and dill offers antibacterial and digestive support while freshening up the flavour.
INGREDIENTS
1 tbsp olive oil
½ shallot, finely diced
3 cloves garlic, crushed
¼ cup fennel bulb, finely chopped
½ tsp chilli flakes (optional)
3 cavolo nero (or kale) leaves, stemmed and finely shredded
1 x 400g can cannellini beans (undrained)
100ml water
1 tsp white miso paste
2 tbsp tahini
Sea salt & black pepper, to taste
A few sprigs of fresh dill (to serve)
1–2 slices of toasted sourdough or rye
METHOD
Heat olive oil in a pan over medium heat. Add shallot, garlic, and chopped fennel. Cook for 3–4 minutes until soft and fragrant.
Stir in chilli flakes and cavolo nero, and cook for another 2 minutes, until wilted.
Add the undrained cannellini beans and 100ml water. Simmer for around 5 minutes, until bubbling and slightly reduced.
Turn off the heat and stir in the miso and tahini until creamy and smooth.
Season to taste. Spoon onto toast and top with fresh dill. Serve warm.
