Heart-Healthy Savory Mashed Beans
Indulge in the wholesome comfort of Heart-Healthy Savory Mashed Beans, a quick and nutritious dish perfect for busy weeknights or as a delicious side for a hearty meal. This recipe transforms creamy cannellini beans into a flavorful mash infused with aromatic garlic, fresh rosemary, and a touch of bright lemon juice—perfectly balanced with extra virgin olive oil for richness and low-sodium vegetable broth to keep it light. Ready in just 20 minutes, this easy-to-make dish combines heart-healthy ingredients with bold flavors. Serve it warm, garnished with fresh parsley, for a satisfying and nutritious addition to your table. Keywords: heart-healthy recipe, savory mashed beans, quick side dish, Mediterranean flavors, nutritious comfort food.
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Recipe Information
Ingredients
- 2 cans cannellini beans
- 2 tablespoons extra virgin olive oil
- 3 units garlic cloves
- 0.5 cup low-sodium vegetable broth
- 1 teaspoon fresh rosemary leaves
- 1 tablespoon lemon juice
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon sea salt
- 2 tablespoons fresh parsley
Instructions
1. Drain and rinse the cannellini beans thoroughly to reduce excess sodium and set aside.
2. On medium heat, add olive oil to a large skillet.
3. Add minced garlic to the skillet and sauté for about 2 minutes, until fragrant.
4. Stir in the cannellini beans, vegetable broth, and rosemary leaves.
5. Cook, stirring occasionally, for about 5 minutes until the beans are warmed through.
6. Using a potato masher or fork, mash the beans to the desired consistency directly in the skillet.
7. Stir in lemon juice, black pepper, and sea salt.
8. Cook for an additional 2 minutes, blending the flavors thoroughly.
9. Remove from heat, then fold in the freshly chopped parsley.
10. Taste and adjust seasoning if necessary before serving.
Nutrition Facts
Calories |
885 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.1 g | 36% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2812 mg | 122% | |
| Total Carbohydrate | 116.6 g | 42% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 1.0 g | ||
| Protein | 44.0 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 283 mg | 22% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 2438 mg | 52% | |
*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.
