Bean goulash with mustard mash

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Bean goulash with mustard mash

This combo of tangy mash and smoky veggie goulash is comfort food at its best

30 minutes

Serves 4

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Pulses, such as lentils, peas and beans, are a great way to reshape your plate. They’re a good source of fibre, count towards your 5 A DAY and can help you cut down on red meat, too.

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Pulses, such as lentils, peas and beans, are a great way to reshape your plate. They’re a good source of fibre, count towards your 5 A DAY and can help you cut down on red meat, too.

Ingredients

  • 600g new potatoes (about 18 medium-sized), washed & halved
  • 2 tablespoons olive oil
  • 3 teaspoons wholegrain mustard
  • 2 teaspoons olive oil
  • 1 medium onion, finely diced
  • 1 teaspoon smoked paprika
  • 1–2 cloves garlic, finely diced
  • 1 x 400g can chopped tomatoes
  • 200ml reduced-salt vegetable stock
  • 100g mushrooms, roughly chopped
  • 1 x 400g can mixed beans, drained and rinsed

CALORIES: 298

FAT: 9.4g

5 A DAY: 2.5

SALT: 0.7g

SUGAR: 7.2g

Method

Mustard mash

  1. Place the potatoes into a saucepan and cover with water.
  2. Place the pan over a medium-high heat and bring to the boil. Reduce the temperature and leave to simmer for 15–20 minutes, until the potatoes are tender. While the potatoes cook, make the bean goulash (method below).
  3. Drain the water off the potatoes. Mix the olive oil and mustard with the potatoes and then mash.

Bean goulash

  1. Warm the oil in a large non-stick saucepan over a medium heat. Cook the onion until it starts to soften. Add the paprika and garlic, stir and cook for 1–2 minutes.
  2. Stir in the tomatoes, stock and mushrooms. Bring to the boil, then reduce the heat and simmer for 10 minutes.
  3. Add the mixed beans and cook for a further 3–4 minutes, until the beans are heated through.

Serving suggestion: Serve with green vegetables such as wilted spinach, green beans or broccoli.

Add a spoonful of low-fat natural yoghurt to the goulash before serving. This is lower-calorie than the traditional soured cream but just as delicious.

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