Butter beans mizuna mash

I have moments of genius in the kitchen, and this mash was one of them! I found this mizuna fresh at the Farmer's market, and I was drawn to the dark red-purple color and the mustard-peppery taste. Butter beans are some of my favorite beans, so rich and creamy, perfect for creating velvety mashes.

One day, I decided to cook some beans, and having the mizuna in the fridge, I wondered: how would these two marry? And so it began! The butter beans are fluffy and delicate, but they lack flavor, so to make a tasty appealing dish, you always have to pair it with something else. In my case, I chose the mizuna for the added color, along with added nutrition, diversity, and fiber.

This mash can have different colors depending on how much mizuna you add. Less mizuna will create a pinkish hue, while more mizuna will create a purple-blue mash. Any quantity is enough- just play with it and see what works best for you.

I haven't tried it, but I would guess that any red-purple leaves would work for this dish, even red lettuce. If you can't find any red leaves, I would add green leaves like arugula, blue kale, mustard greens, or green onions. The idea is to create a delicious nutritious dish, don't get hung up on details, and understand the bigger concept.

If you can’t or aren't allowed to eat beans, try making a mash with celeriac, turnips, or yams.

Oven baked orange roughy, butter beans mizuna mash, roasted cabbage, roasted orange cauliflower- here I used more mizuna for a darker color.

RECIPE

Ingredients

• 2 cups dry butter beans

• 100g fresh red mizuna

• 6 garlic cloves or 1 Tablespoon garlic powder

• pink Himalayan salt and black pepper for taste

• 3 Tbsp nutritional yeast, optional, for a cheesy taste

• 3 Tbsp avocado oil

• 1/4 cup plant-based milk or water, or as needed

Instructions 

• Soak the beans overnight with water and vinegar, pressure cook the beans for 40 minutes on high pressure- read here more about how to cook your beans;

• Wash and dice the red mizuna as fine as you can;

• In a soup pot, add the avocado oil and heat it;

• Add the red mizuna, some salt, the garlic, and cook for 3 minutes, until the red juice is released from the mizuna;

• Add the cooked beans, mix everything well, and remove from heat;

• Mash the beans with a potato masher until everything is smooth; add the nutritional yeast if using, and add some plant-based milk or water to make the mash creamier as desired;

• Taste, and add more salt and pepper as needed.

Enjoy the beans with your choice of protein and veggies!

Pan sautéed cod, butter beans mizuna mash, roasted sweet potatoes, and roasted broccolini- here I used less mizuna for a lighter pink color.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.

In good health,

Ioana