Mash and beans

Ingredients

For the mash

• 4 Large Potatoes

• 2 Carrots

• 2 tbs of Butter or Olive Oil

For the beans

• 1 jar of Queen Beans (or 500g of cooked butter beans)

• 2 - 4 Garlic Cloves

• 1 - 2 Anchovies

• 3 Bell Peppers of different colours

• Fresh Rosemary Leaf

• Olive Oil for frying

• Black Pepper

Method

Peel potatoes and carrots and boil them, in lightly salted water, until soft. Turn the heat off and drain water out. Add your chosen fat and mash the vegetables. It makes no difference if you use electric or hand masher.

Gently heat up about 2 tbs of olive oil, add chopped or minced fresh garlic, anchovies and rosemary leaf. Lower the heat to minimum and let the oil infuse.

Cut the peppers in quarters and slice each quarter, you should get 3 - 4 cm long strips. Once anchovies started disintegrating add peppers to the pan and mix well. Start frying them on high heat for about half a minute, then lower the heat, cover and simmer for about 5 minutes.

Once peppers are soft and cooked add beans. Turn the heat up again. Beans will absorb some of the juice and then will start becoming crispy. Turn the heat off.

Make a base of mashed vegetables on a plate and top it with the peppery beans.

Nutrition Facts

This dish is a great choice for vegans and vegetarians. White beans are a very good source of many Essential Amino Acids, Iron and Vitamins from group B. They are also rich in other nutrients, just to mention Folate (much needed by pregnant women), Copper (which supports Iron metabolism), Phosphorus, Magnesium and Potassium.

This meal will provide you with plenty of Fibre and Resistant Starch, which support digestion and are great for overall health.

Both bell peppers and carrots are rich in Beta-carotene which bio-availability is increased once those vegetables have been cooked and mashed.