Butterbean Colcannon
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: Serves 2
- Diet: Diabetic
Ingredients
Scale
- 1x400g (13oz) can butter beans, drained and rinsed
- vegetable stock to cover the beans
- 2 teaspoons Dijon mustard
- 1-2 tablespoons reduced fat creme fraiche
- 2 good sprigs fresh parsley, chopped
- 2 tablespoons olive oil
- 100g (3½oz) onion, finely sliced
- 100g (3½oz) green cabbage or kale, shredded
- 1 garlic clove, crushed
- 25ml (1fl oz) water
- ¼ teaspoon soy sauce
- 80g (3oz) lean ham, shredded (optional)
Instructions
- Put the beans in a saucepan and barely cover them with stock. Bring to a boil and simmer for 5 – 10 minutes until the stock has been reduced to about 25ml (1fl oz).
- While the beans are cooking, heat a tablespoon of olive oil in a pan and soften the onion over a low heat. Add the cabbage/kale and garlic and stir well. Add the water and soy sauce, turn the heat up and simmer, covered, for about 10 minutes until the cabbage is soft. Stir occasionally to prevent any ingredients sticking.
- Mash the beans with a potato masher and then mix in the mustard, creme fraiche and parsley, drain the greens mix and stir through.
- Ensure it is hot, season to taste, and enjoy!
Notes
- serves two for a light lunch with salad and topped with an egg, or as a side dish – increase quantities for more people, as main meal or potato replacement to eat with meat or fish. As a potato replacement, this recipe, with or without the ham, is less starchy and calorific, plus adds lots more nutrients and protein. So get busy with the beans!
Find it online: https://www.functional-foodie.com/butterbean-colcannon/