Creamy White Beans with Amaranth (High Iron, One Pot, 25g Protein)

Creamy White Beans with Amaranth – a high-iron, plant-based one-pot meal with leeks, miso, and lemon. One serving provides about a day’s worth of iron and ~25g protein.

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🔍 Quick Look: White Beans with Amaranth

⏱️ Prep Time: 10 minutes
🎛️ Cook Time: 10 – 25 minutes
👥 Servings: 2
📊 Calories: ~380 kcal per serving (based on nutrition panel)
👩🏽‍🍳 Flavor Profile: Savory, creamy, lightly sweet from leeks, with umami depth and a bright lemon finish.
💪🏼 Nutrition: 25 grams of protein, 15 grams of fiber, 9 mg iron
⭐ Difficulty: Easy – one pot, beginner-friendly, no special techniques

👩🏽‍⚕️ Nutritionist’s Note

This creamy bean dish is naturally high in iron thanks to the combination of white beans, leafy greens, and amaranth with lemon added to help improve absorption.

I love using amaranth here because it:

is naturally gluten free
is one of the highest-iron grains
adds extra plant protein
thickens the beans naturally (no flour or cream needed)
boosts fiber and makes the meal more filling

The creaminess comes entirely from whole foods – making this a nutrient-dense comfort meal without added oil or dairy.

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👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert’s and trained chef’s perspective.

White beans, amaranth, chopped leek, vegetable broth, nondairy milk, nutritional yeast, chopped kale, crushed red pepper, miso, minced garlic, and lemon.

White beans: Create natural creaminess and provide plant protein and iron.
Amaranth: Adds iron and extra protein while thickening the dish as it cooks. Unlike quinoa, it softens into the beans for a creamy, stew-like texture.
Leeks: Bring gentle sweetness and depth without overpowering the dish.
Unsweetened nondairy milk: Adds silkiness and boosts protein while keeping it dairy-free.
Nutritional yeast: Provides savory, cheesy flavor and extra B vitamins.
White miso: Adds umami richness. Stir in at the end to preserve flavor.
Lemon: Brightens the dish and helps improve plant iron absorption.
Low-oxalate leafy greens: Choose kale, bok choy, or spinach.

See the printable recipe card below for quantities.

🥬 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

White beans: Use navy, cannellini, or Great Northern beans interchangeably.
Amaranth: Substitute quinoa (lighter texture) or pearl barley (heartier, less creamy). Or omit entirely.
Leek: Swap with shallots or a small yellow onion.
Soy milk: Any unsweetened plant milk works, though soy, oat, and cashew give the most protein and creaminess.
Nutritional yeast: Optional, but recommended for savory depth – you can use vegan parmesan instead.
Lemon: Substitute with a splash of apple cider vinegar if needed.
Extra creaminess: Drizzle with savory hemp cream for added richness and healthy fats.
Topping: Finish with crispy tofu crumbles for extra protein and texture – they add a savory crunch that contrasts beautifully with the creamy beans and boost the meal’s overall protein.

📝 How to Make Creamy White Beans with Amaranth

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

How to Cut Leek:

Make the Beans:

Creamy white beans with amaranth in a cast-iron skillet.

Season to taste. Add the fresh lemon juice, salt, and black pepper as needed.

✔️ Storage & Meal Prep Tips

These simple steps help preserve freshness and flavor:

Storage: Let the beans cool completely, then store in airtight containers. Store in the fridge up to 5 days.
Meal Prep: Make the full batch and divide into grab-and-go lunches. Store hemp cream and crispy tofu (if using) separately for best texture.
To Freeze: Freeze with or without hemp cream for up to 3 months. Thaw overnight in the fridge and reheat gently, adding liquid as needed.

🫘 More High-Protein Recipes

29G Protein Black Bean, Corn, and Avocado Salad with Chipotle Dressing is fresh, filling, and endlessly versatile.

This Creamy Vegan Broccoli Soup is built for flavor and function. It uses the whole broccoli (yes, stems too), sneaks in plant protein from beans and peas.

These lentil Arayes are my plant-based take on the classic ground beef Lebanese stuffed pita.

My Protein Barley Salad is a marinated, meal-prep staple made with beans, lentils, and barley tossed in an oil-free herb dressing.

This 20-minute Lentil & Garbanzo Bean Salad uses lots of crunchy vegetables for texture, fresh herbs for flavor, and a light smoky lemon tahini dressing.

🙋🏽‍♀️ Recipe FAQs

Is amaranth gluten free?

Yes – amaranth is naturally gluten free (it’s technically a seed, not a grain). Look for certified gluten-free if cross-contamination matters.

Why cook with amaranth?

Amaranth cooks soft and releases starch, which naturally thickens the dish into a creamy, stew-like texture. It’s also one of the highest-iron grains. Quinoa stays fluffy and separate, and barley is chewier, so neither creates the same richness.

Do I need to rinse amaranth first?

It’s not required, but a quick rinse in a fine mesh strainer can remove any dust or bitterness.

Can I make this without amaranth?

Yes – just skip it and reduce the broth. The beans will still be creamy, but the dish will be lighter and lower in iron.

🍽️ Pair these beans with….

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Creamy white beans topped with hemp cream and chopped parsley.

Creamy Amaranth and White Beans Recipe

Nisha Melvani

Creamy White Beans with Amaranth. A day’s worth of iron, 25g protein, 15g fiber. One-pot meal with leeks, miso, and lemon.

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Course Main Course

Cuisine Vegan

Servings 2 servings

Calories 382 kcal

▢ 1 medium leek (white and light green parts), thinly sliced and washed
▢ 3 large cloves garlic minced
▢ Pinch of crushed red pepper
▢ 1 ½ cups cooked white beans or 1 (15-ounce) can, drained and rinsed
▢ ½ cup unsweetened nondairy milk soy, oat, pea, or cashew
▢ ⅓ cup low-sodium vegetable broth plus more as needed
▢ 1 ½ tablespoons nutritional yeast
▢ 1 cup chopped greens kale, bok choy, collards, or spinach
▢ 2 teaspoons mellow miso dissolved in 2 teaspoons water
▢ ½ lemon juice
▢ Salt and black pepper to taste

Optional grain boost:

▢ ¼ cup amaranth
▢ ¾ cup low-sodium vegetable broth

Optional Hemp Cream

▢ ½ cup water
▢ 4 tablespoons hemp hearts
▢ 1 ½ teaspoons mellow miso
▢ 1 small clove garlic
▢ 2 teaspoons lemon juice

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1 Large skillet (use cast iron for more iron)

▢
Water-sauté leek with a splash of broth for about 5 minutes, or until very soft. Or cook them in a drizzle of olive oil.
▢
Add garlic and crushed red pepper and cook 30 seconds.
▢

If using amaranth: add amaranth, beans, nondairy milk, original broth plus extra ¾ cup broth. Simmer partially covered for about 20 minutes, or until amaranth is tender, stirring occasionally. Add more broth as needed.

If not using amaranth: add beans, nondairy milk, broth, and simmer 8 minutes.
▢
Turn off the heat. Stir in the chopped kale andnutritional yeast.
▢
Season: Dissolve the miso in water or broth and stir into pot. Add lemon juice, salt, and pepper to taste.
▢
Optional: Finish with hemp cream, if using. Blend the water, hemp hearts, miso, garlic and lemon juice in a blender, or use an immersion blender. Blend until smooth. Add the desired amount to the beans and stir well.

Nutritional information includes amaranth, but does not include the hemp cream. Add this nondairy cream substitute to taste, if using.

To make this with barley, add ¼ cup dry pearl barley along with an extra ¾ cup vegetable broth when you add the beans and soy milk. Simmer covered for 30–35 minutes, stirring occasionally, until the barley is tender. Continue with the recipe as written. The barley makes it heartier and more stew-like, so add a splash of soy milk when reheating if needed.

For serving: Top with Crispy Tofu Crumbles for a delicious crunch and even more protein.

Amaranth linked here under Shop Healthy Ingredients.

Note: Cooking in a cast iron pot can boost iron content even more.

This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.

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