This hearty casserole is a delicious and satisfying meal and a powerhouse of nutrition. Each component offers a wealth of health benefits, making it a go-to choice for those seeking a nourishing and comforting culinary experience.
The humble yet versatile potatoes are the foundation of this casserole. Potatoes are a rich source of complex carbohydrates, which provide a steady and long-lasting supply of energy to fuel your body. They are also packed with essential vitamins and minerals, such as vitamin C, potassium, and B vitamins, all of which play crucial roles in maintaining overall health and supporting various bodily functions.
The addition of butter beans, also known as lima beans, further enhances this dish’s nutritional profile. Butter beans are an excellent source of plant-based protein, fibre, and complex carbohydrates, making them ideal for those looking to support their digestive health and maintain stable blood sugar levels.
Mushrooms, the savoury stars of this casserole, offer a wealth of health benefits. These fungi are a rich source of antioxidants, including selenium and ergothioneine, which can help protect cells from oxidative stress and support the immune system. Mushrooms also contain compounds that may have anti-inflammatory properties, potentially helping to reduce the risk of chronic diseases.
The cashew cream, a dairy-free alternative, provides a creamy and indulgent texture to the dish without the use of traditional dairy products. Cashews are a great source of healthy fats, including monounsaturated and polyunsaturated fats, which can help support heart health and maintain healthy cholesterol levels.
The aromatic herbs and spices used in this recipe, such as thyme, rosemary, and garlic, not only enhance the flavour but also offer additional health benefits. Thyme is known for its antimicrobial and antioxidant properties, while rosemary has been associated with improved cognitive function and reduced inflammation. Garlic, on the other hand, is renowned for its immune-boosting and cardiovascular-protective effects.
The use of plant-based milk in the cashew cream adds a creamy texture and further boosts the dish’s nutritional value. Many plant-based milk alternatives, such as almond or oat milk, are fortified with essential vitamins and minerals, providing an additional source of nutrients.
By combining these nutrient-dense ingredients, the casserole becomes a well-rounded and nourishing meal that can support various aspects of your health. Whether you’re looking to maintain a balanced diet, boost your immune system, or simply enjoy a comforting and satisfying dish, this casserole is sure to delight your taste buds and leave you feeling energized and well-nourished.
Potato, Butter Bean and Mushroom Casserole
Ingredients
- 1 cup cashew cream see notes
- 1 med brown onion diced
- 450 gms button mushrooms sliced
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 4 cloves garlic minced
- 2 tbsp nutritional yeast
- 2 tbsp cornflour (cornstarch)
- 2 tsp lite soya sauce
- 1 tbsp dijon mustard
- 3 cups vegetable stock
- 450 gms baby potatoes halved
- 2 cans butter beans
- 2 cups plant-based milk
Instructions
- Add a little stock to a large stockpot or dutch oven, add the onion and garlic, and saute until the onion is translucent.
- Next, add the mushrooms and herbs. Add more stock if required. Cook for 10 minutes.
- Take ¼ cup of the stock and stir in the cornflour to dissolve. Add to the pot along with the potatoes, mustard, and soy sauce. Bring to a boil, reduce the heat and simmer with the lid off for 15 minutes.
- Stir in the beans and milk, and continue to simmer for 15 minutes or until the potato is soft.
- Stir through the cashew cream.
- Serve warm with your choice of greens.
