Mashed potatoes and broad beans with sautéed greens is a simple, seasonal and nutritionally balanced dish — perfect for getting even the most sceptical family members to enjoy their vegetables!
Potatoes are always a crowd-pleaser and, in this recipe, they give the mash a naturally soft and creamy texture. Fresh broad beans add flavour along with an interesting plant-based protein component. The sautéed greens, with their slightly bitter note, balance the dish and make it more appealing to the palate.
From a nutritional perspective, broad beans are often overlooked, yet they are well worth including more regularly in your diet. They provide fibre and plant-based protein, both of which contribute to satiety and help slow down the absorption of carbohydrates in the meal. They are also a good source of folate and contain minerals such as iron and magnesium.
Compared to other legumes, fresh broad beans have a lower carbohydrate content and, when used in a dish like this — which also includes fibre and healthy fats from extra virgin olive oil — they help keep the overall glycaemic impact of the meal more balanced.
A naturally gluten-free recipe, ideal for those looking for simple, balanced dishes that fit easily into everyday cooking. And if you’re in the mood for salads, here’s what to look for in May: hearty, fortified salads.
Mashed potatoes and broad beans with sautéed greens
13.2g carbohydrates per 100g
Ingredients
- 500 g potatoes
- 250 g mixed greens (chard, chicory, baby spinach)
- 60 g fresh broad beans, shelled
- Wild fennel
- Fresh chilli
- Parsley
- Garlic
- Extra virgin olive oil
- Salt and pepper
Preparation
- Blanch the broad beans in salted water for a few minutes, then remove their outer skins.
- Boil the whole potatoes with their skins on. Once cooked, peel and mash them with a fork.
- Add the broad beans to the mashed potatoes along with 30 g of extra virgin olive oil, a pinch of salt, freshly ground pepper and finely chopped wild fennel.
- Blanch the greens in lightly salted boiling water, then drain and transfer them to cold water.
- Heat a pan with a drizzle of extra virgin olive oil, one garlic clove and some fresh chilli. Add the blanched greens and sauté to flavour.
- To serve, spread the potato and broad bean mash on a serving dish, top with the sautéed greens and finish with chopped parsley, freshly ground pepper and a drizzle of extra virgin olive oil.
