When I first heard about bean mash I thought ‘GAK’ no thanks. How wrong I was. OMG this is heaven. It’s smooth and creamy with a gorgeous subtle flavour. Utterly satisfying.
You may ask why replace potato mash? I would never ever suggest such a thing, potato mash is a wonderful thing. No, it’s just good to vary your diet and beans are a massive nutrient win, entirely under-utilised and neglected, and full of loveliness.
Also check out our salmon with creamy bean mash recipe.
Vegans, you can leave out the creme fraiche and add a bit of coconut cream.
Heat the butterbeans in their water until bubbling hot.
Then drain the liquid and mash them like mad with a potato masher, adding the creme fraiche, butter and sea salt to taste.
The mash will be lovely and creamy.
Optionally, drizzle with extra virgin olive oil but really this is just decadence!
Goes great with this recipe: Grilled Med veg with creamy bean mash.
Though the term “superfood” is applied to many foods these days, beans really may be deserving of the title. They are technically a starchy vegetable packed with protein, low in fat and sugars – this can aid weight-loss as they keep us feeling fuller for longer. It has been proven that beans also decrease the risk of type 2 diabetes due to their low glycaemic index, thereby improving lipid and glycaemic control in diabetics. Their most famous attribute is the link between their consumption and lower levels of cholesterol which in turn reduces the risk of developing chronic conditions such as heart disease.Beans, in general, are one of the only plant foods that provide a significant amount of the amino acid lysine, in addition to a wide range of antioxidants. It’s important to get a variety of beans and legumes as each contain different and varying micronutrients; cannellini beans have more calcium; pinto beans score high in folate; and aduki beans, chickpeas, and butter beans are particularly high in iron. Most are packed with resistant starch, adukis are high in potassium, and red and black varieties are rich in disease-fighting antioxidants.
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One time I was so hungry I ate the beans in a bean bag chair.*
*(Don’t try this at home!)
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