As the evenings get darker and the air turns crisp, this is the kind of dinner I crave. This recipe is something I can throw together in one pan, curl up by the fire, and still feel like I’m nourishing my body. This Roasted Tomatoes with Pumpkin and Butter Beans dish is exactly that: simple, cozy, and packed with performance-boosting nutrients.

It’s the perfect Lazy Girl Dinner, the kind that proves you don’t need hours in the kitchen (or a dozen ingredients) to eat like an athlete.

Nutrition Notes: Fueling Like an Athlete

Even simple meals can pack serious benefits for performance and recovery:

1. Butter Beans for Plant Power. Butter beans (aka lima beans) are one of the most underrated sources of complex carbs and plant protein. They deliver both soluble and insoluble fiber, which is important for gut health for athletes.
   • Soluble fiber (think creamy beans, oats, and pumpkin) helps regulate blood sugar and supports steady energy release (no spikes, no crashes).
   • Insoluble fiber (found in kale and tomato skins) helps move things along in the gut, promoting digestion and nutrient absorption. This is key for staying regular when training volume is high.
2. Tomatoes & Lycopene for Recovery. Tomatoes are loaded with lycopene, a powerful antioxidant that helps reduce exercise-induced inflammation and oxidative stress. Cooking them actually increases lycopene’s bioavailability, meaning your body absorbs more of it when tomatoes are roasted or simmered.
3. Kale & Nutritional Yeast for Micronutrients. Kale adds an iron boost and a pop of green, while nutritional yeast provides B-vitamins (especially B12 in fortified versions), which are essential for energy metabolism and nervous system health.

Ingredients

• 1 pint cherry or grape tomatoes
• 2 tbsp olive oil (divided)
• 1 small onion, diced
• 3–5 cloves garlic, roughly chopped
• 1/2 teaspoon salt
• 1/2 cup pumpkin puree
• 1 can coconut milk
• 2 cans of butter beans, rinsed and drained
• 1/4 cup tomato paste
• 1 teaspoon cumin
• 2 tablespoons nutritional yeast
• 1 tablespoon white miso paste
• 1 tablespoon tamari
• 2-3 big kale leaves, stemmed and chopped

RD Tip

Meals like this are your recovery secret weapon. The combo of carbs, fiber, antioxidants, and protein helps replenish glycogen, reduce inflammation, and support muscle repair, all while keeping digestion smooth and steady.

If you’re lifting, training, or just trying to feel strong and energized, this meal fits perfectly into a high-performance (and realistic) weeknight rotation.

Lazy Girl Dinner Vibes

If you’re into simple, cozy, protein-packed meals you can make in under 30 minutes, it’s straight out of the same spirit that inspired my cookbook Lazy Girl Dinners.

It’s full of effortless meals like this one. The kind that feel comforting, nourishing, and just a little romantic in that candlelit, slow-evening kind of way 🙂

Make It Yours

• Add roasted pumpkin cubes for even more of a seasonal twist
• Top with chili flakes or a drizzle of pesto for flavor
• Swap or mix kale with spinach, arugula, or Swiss chard for a softer texture and different micronutrient profile.
• Stir in a spoonful of cottage cheese or ricotta at the end for an extra protein boost
• Top with toasted breadcrumbs, crushed pistachios, or crispy chickpeas for texture and extra fiber.
• Serve over roasted sweet potatoes, brown rice, or quinoa for more complex carbs post-workout.