Kate McMurray Nutrition

Love Your Food!

Creamy Beans – Comfort Food that’s Good for You

This dish transports me to a cozy pub (like the one above in London) on a rainy day, snuggled up by a crackling fire.  Unlike most pub fare though, it’s healthy! With just a few small spuds to create a creamy texture, the majority of this dish is lima beans which are a great vegetarian source of protein. Lima beans are full of fiber, folate and minerals such as molybdenum, calcium, magnesium, potassium, manganese, as well as iron, tryptophan (that feel good amino acid) and slow burning carbohydrates that will provide energy and balance blood sugar levels. Serve with steamed broccoli or a nice salad. Of course, if you’re going for the old English tradition, sausages make a nice (albeit not as healthy) pairing too!

Creamy Beans (Adapted from Jamie Oliver)

1 c dried lima beans (I like the miniature version)
1 tbsp olive oil
1 cooking onion
2 cloves garlic
1celery stalk
1-2 tsp dried thyme
2 bay leaves
4 small white new potatoes
2 c chicken or veg stock
sea salt + ground black pepper to taste

Soak dried beans overnight. Drain and rinse. Boil until tender (about 30-45 minutes) and drain. Sauté onion, garlic and celery in olive oil. When starting to soften, add thyme, bay leaves, beans and potatoes. Start with 1/2 of the stock and simmer allowing the beans to get really tender and spuds to get soft, adding the other 1/2 of the stock slowly. You want most of the liquid to reduce. Squish spuds and stir up creating a creamy mixture. Remove bay leaves and season with salt and pepper. Enjoy!

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This entry was posted on March 4, 2012 by in Nutritional info, Savoury Recipes and tagged , , , , , , .
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