Flageolet Bean and Broccoli Provencal with a Sweet Potato Mash

05:02 11 September 2010

Description

This recipe is the ideal lunchtime dish, or a light dinner for those warmer months
1 hour to prepare and cook. Serves 4.

Ingredients

2 tbs (30 ml) extra virgin olive oil 1 onion, sliced ½ red pepper, deseeded and sliced ½ green pepper, deseeded and sliced 2 garlic cloves, crushed 350g (12 oz) broccoli florets 400g can ratatouille 420g can flageolet beans, drained  2 tablespoons (30 ml) tomato paste 2 teaspoons (10 ml) dried oregano or basil 60g (2 oz) black olives A little low-sodium salt and freshly ground black pepper A small handful of fresh parsley or basil leaves, chopped

For the mash: 450g (1 lb) sweet potatoes, peeled 125g (4 oz) swede, peeled 200ml (7 fl oz) milk ½ teaspoon (2.5 ml) dried rosemary

 

Method

1. Heat the olive oil in a heavy based pan and sauté the onions and peppers over a moderate heat until soft. Add the garlic and broccoli and continue cooking for a further 5 minutes, stirring occasionally. 
2. Add the ratatouille, beans, tomato paste and dried herbs. Cover and simmer for 15- 20 minutes, adding the olives 5 minutes before the end of the cooking time. Season with the low-sodium salt and black pepper.

For the mash, cut the sweet potato and swede into rough pieces and cook in a little fast-boiling water for 10 - 15 minutes, until tender. Drain then mash with the milk, rosemary and extra seasoning if necessary. Serve with the bean provencal and scatter over the parsely or basil leaves
 

Servings

4

Nutrition Information

Calories: 418
Protein: 16g
Fat: 17g
Of which saturates: 2.8g
Carbohydrate: 55g
Fibre: 14g

This recipe and image is copyrighted to Canned Food UK.