Butter Bean Colcannon.

May 11, 2023May 11, 20230 1
Irish-inspired Butter Bean Colcannon recipe for a hearty and healthy meal
in Vegetarian

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

400 g butter beans
vegetable stock , enough to cover the bean
2 teaspoons Dijon mustard
1 tablespoon fromage frais
2 tablespoons olive oil
100 g sliced onions
100 g shredded green cabbage
1 garlic clove , crushed
25 ml water
1/2 teaspoon soy sauce

Nutrision Information

Servings Per Recipe
4
Calories
280
Sugar
5g
Fat
12g
Butter Bean Colcannon is a nutrient-dense and vegetarian version of traditional Irish colcannon, which typically features mashed potatoes and cabbage. This recipe replaces the potatoes with butter beans, which are mashed with tangy Dijon mustard and creamy fromage frais to create a smooth and flavorful base for the dish. The cabbage and onion mixture on top adds a savory and slightly sweet counterpart to the butter beans, along with plenty of vitamins and minerals. Soy sauce and garlic add depth of flavor to the dish, while providing additional health benefits.

Instructions

1.In a medium saucepan, bring the butter beans and vegetable stock to a boil. Reduce heat and simmer for 20 minutes, or until the beans are tender.
2.Drain the excess liquid, and add the Dijon mustard and fromage frais to the pan. Mash the beans with a fork or potato masher until they are smooth and well-combined.
3.In a large frying pan, heat the olive oil over medium heat. Add the sliced onions and sauté for 5 minutes, or until they are soft and translucent.
4.Add the shredded green cabbage to the pan, and continue to sauté for an additional 5 minutes, or until the cabbage is wilted and slightly browned around the edges.
5.Add the crushed garlic to the pan and stir for 1 minute, or until fragrant.
6.Pour the 25 ml water and soy sauce into the pan, and stir to combine. Reduce the heat to low, and let the cabbage mixture cook for 5 minutes until the water has evaporated and the cabbage is tender.
7.Serve the mashed beans with the cabbage mixture on top as a healthy and hearty meal.

PROS

This dish is a healthy and vegetarian take on traditional Irish colcannon, with plenty of protein and fiber from the butter beans, and vitamins and minerals from the cabbage and onions.

This recipe is also gluten-free, and can easily be adapted for those with dairy allergies or sensitivities.

CONS

Some individuals may not enjoy the texture of mashed beans, and the cabbage may be an unfamiliar flavor for some.

This recipe also requires multiple pots and pans, which may be more time-consuming to clean up.

HEALTH & BENEFITS

Butter beans are a good source of fiber, protein, folate, and iron.
Green cabbage is a cruciferous vegetable that contains high levels of vitamins C and K, as well as antioxidants and anti-inflammatory compounds.
Garlic has been linked to numerous health benefits, including reducing the risk of heart disease and improving immune function.

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