Bean Slob (aka Bean Mash): a CardioKit recipe

...with peas and buttered sweetheart cabbage


‘Slob’ is our own word. It may not sound attractive but we use it to mean a mash or mix of ingredients. In this case it’s a beautifully sweet mix of beans and veg which can be used as a carbohydrate swap (e.g. instead of mashed potato)  —  great as a vegetarian dish or as a base for a nice grilled piece of meat or fish (we had grilled tuna this evening for that extra hit of oily fish).

Apart from tasting great, why is it so good from a cardiovascular health perspective?

Beans (and legumes in general) are associated with improved cardiovascular health. Basically people who eat beans or lentils regularly live longer and have fewer cardiovascular events  —  things like heart attacks and strokes. They are high in fibre and so avoid peaks in blood sugar, leading to improved sugar and fat metabolism. Add in peas (high in soluble fibre), garlic, parsley, (full of blood pressure lowering potassium), and extra-virgin olive oil for a superstar combination. Oh, and this one was topped with some tender, steamed sweetheart cabbage dressed in a little knob of butter. A filling, satisfying meal without any guilt or fear of weight gain.

(slob for 3 — weird number but that is what we cooked):

  • salad onions, 2 sliced finely (like large spring onions and so can use 4 spring onions instead)
  • garlic, 3 large cloves chopped
  • leek, 1 large sliced finely
  • cannellini beans in water, 380 g tetrapack
  • parsley, handful chopped
  • peas, frozen 2 handfuls
  • sweetheart cabbage, half chopped
  • extra-virgin olive oil
  • salt and black pepper
  1. Heat a glug of olive oil in a non-stick pan over a medium hot heat.
  2. Add the washed and finely sliced salad onions, leek and garlic. Let that sweat without colouring for a few minutes. Season with salt and pepper, turn down the heat, add a splash of water and cover until soft and sweet (around 10 minutes).
  3. Add the cannellini beans including the water. Recover and allow to cook for another 5 minutes.
  4. Now mash the mixture with a potato masher in the pan until the beans have broken down. Add the peas and leave uncovered. Cook until the mixture is the consistency of potato puree (loose mash potato) or risotto  —  oozing but not too liquid.
  5. Add the parsley, stir, wait 30 seconds and take off the heat. Taste and add more seasoning if required. Finish with a small knob of butter (this small gesture makes the slob shiny and rich) and a drizzle of olive oil.
  6. While the bean slob is resting, add the finely sliced cabbage to a pan with a lid. Add a splash of water and allow to steam. Stir occasionally and add more water if drying out. When tender but still vibrant (around 4 – 5 minutes) remove to a bowl and dress with a small knob of butter and season.

Delicious on its own or with a piece of grilled chicken or fish.

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