Dairy-Free Savory Mashed Beans
Elevate your plant-based meals with this Dairy-Free Savory Mashed Beans recipe, a creamy and richly flavored alternative to traditional sides. Packed with protein-rich cannellini beans, aromatic garlic and onion, and the umami boost of nutritional yeast, this dish is simmered gently in vegetable broth with a hint of fresh thyme for layers of comforting flavor. A splash of lemon juice adds brightness, while optional parsley completes the presentation. Ready in under 40 minutes, this recipe is perfect for anyone seeking gluten-free, dairy-free, and protein-packed options for weeknight dinners or holiday spreads. Serve these mashed beans alongside roasted vegetables or as a hearty base for plant-based bowls—easy, wholesome, and utterly delicious!
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Recipe Information
Ingredients
- 2 cups cannellini beans (cooked or canned, drained and rinsed)
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- 1 medium onion, finely chopped
- 1 cup vegetable broth
- 2 tablespoons nutritional yeast
- 1 tablespoon fresh thyme leaves
- 1 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
- 1 tablespoon lemon juice
- 2 tablespoons parsley, chopped (optional, for garnish)
Instructions
In a medium-sized saucepan, heat the olive oil over medium heat.
Add the minced garlic and chopped onion. Sauté for about 5 minutes, or until the onion is translucent and fragrant.
Stir in the cannellini beans, ensuring they are well coated in the oil and onions.
Pour in the vegetable broth and bring the mixture to a gentle simmer.
Add the nutritional yeast, fresh thyme leaves, salt, and pepper. Stir to combine.
Cover the saucepan and let the mixture cook for about 10-15 minutes, stirring occasionally until the beans are tender and infused with flavors.
Remove the pan from heat. Using a potato masher or an immersion blender, mash the beans until you reach your desired consistency. For a chunkier texture, mash lightly.
Mix in the lemon juice for added brightness and adjust seasoning if necessary.
Serve the mashed beans warm, garnished with chopped parsley if desired.
Nutrition Facts
Calories |
228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 878 mg | 38% | |
| Total Carbohydrate | 24.4 g | 9% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 2.7 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 75 mg | 6% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 504 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
