Butter Bean Bubble and Squeak
Bubble and squeak is a great way to use leftover veg as a light standalone dish, side dish or brunch item. This idea stemmed from me tidying out my dried food cupboard and using up all the bags of bits and bobs that were opened and had been sat there for months. I have listed tinned butter beans in the recipe for convenience, but you could use the equivalent in dried, soaked and cooked if you preferred as I did.
I opted for butter beans as an alternative to potatoes to try and increase the protein, fibre and overall nutritional content of the dish. Whilst I was doing a bit of Googling to find out the benefits of trying it out, I learnt that Lima Beans are actually butter beans, just a different name.... every day's a school day!
As just a quick comparison, the overall calorific content of a potato is 77 per 100g compared to 115 in butter beans. However, there are only 2g protein in the potato as opposed to 8g in the same amount of butterbeans. There is much more fibre in butterbeans, there is 7g per 100g but in the same amount of potato only 2.2g. There is more Vitamin C in the potatoes, the beans don't contain any, but more iron and magnesium in the beans and a similar amount of Vitamin B6 in both.
In my recipe I used leftover cabbage and broccoli and cooked a few extra peas to add. For the flour to shape the Squeak Cakes, I used gram flour, but plain flour would do. Gram flour is milled chick peas so is higher in protein, fibre and minerals.
These Squeakies are great eaten straight away, or will freeze and reheat in the oven nicely. This recipe makes 4 cakes
2 400g tins butterbeans, drained and rinsed
30g dairy free butter
Small onion, peeled and chopped
1/4 tsp of dried thyme
200g cooked vegetables, roughly chopped
1/4 tsp garlic powder
Salt and pepper to taste
Flour for shaping
Vegetable oil for frying
Add the chopped onion and thyme to a pan with the dairy free butter and fry gently for around 5 minutes until soft and starting to golden. Transfer to a mixing bowl
Add the beans to a food processor and pulse until it forms a rough paste
Add the beans to the bowl with the veg, seasoning and mix well, leave to cool
Turn the mix onto a well floured board, and roll into a fat sausage shape and divide into 4 pieces
Using flour as required, shape into balls and flatten to form patties. Heat the oil in a large frying pan and cook the Squeakies for a few minutes each side on a medium heat, turning carefully halfway through when dark brown and crispy