Champ is usually a high GI treat, but here’s a version that makes a alternative for a low GI diet. Thanks to the Food Doctor for the inspiration.


  • 1x400g (13oz) can butter beans drained and rinsed
  • Vegetable stock to cover the beans
  • 2 teaspoons Dijon mustard
  • 1 tablespoon reduced-fat fromais frais
  • 2 good sprigs fresh parsley, chopped
  • 2 tablespoons olive oil
  • 100g (3½oz) onion, finely sliced
  • 100g (3½oz) green cabbage, shredded
  • 1 garlic clove, crushed
  • 25ml (1fl oz) water
  • ¼ teaspoon soy sauce


  1. Put the beans in a saucepan and barely cover them with stock. Bring to a boil and simmer for 5 – 10 minutes until the stock has been reduced to about 25ml (1fl oz).
  2. Mash the beans with a potato masher and then mix in the mustard, fromage frais and parsley. Leave to one side in a bowl.
  3. Heat a tablespoon of olive oil in a pan and soften the onion over a low heat. Add the cabbage and garlic and stir well. Add the water and soy sauce, turn the heat up and simmer, covered, for about 10 minutes until the cabbage is soft. Stir occasionally to prevent any ingredients sticking.
  4. Tip the onion into the bowl of mashed beans and mix well.