High Protein Savory Mashed Beans
Elevate your weeknight meals with this comforting and nutrient-packed recipe for High Protein Savory Mashed Beans. Made with creamy cannellini beans, fragrant garlic, and a robust blend of fresh rosemary and thyme, this dish delivers outstanding flavor while keeping things simple and quick. Sautéed in extra virgin olive oil and infused with vegetable broth, these mashed beans are seasoned with bright lemon juice, nutritional yeast for a cheesy undertone, and perfectly balanced salt and black pepper. Ready in just 25 minutes, this high-protein dish is a versatile choice you can enjoy as a hearty side, a savory spread for toast, or the star of a nourishing grain bowl. Perfectly vegan, easy to whip up, and loaded with plant-based protein, it’s the ultimate comfort food with a healthy twist!
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Recipe Information
Ingredients
- 2 cups cannellini beans
- 3 tablespoons Extra Virgin Olive Oil
- 4 units garlic cloves
- 1 cup vegetable broth
- 1 teaspoon fresh rosemary
- 1 teaspoon fresh thyme
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons nutritional yeast
Instructions
Rinse the cannellini beans in a colander and drain them thoroughly.
Peel the garlic cloves and mince them finely.
In a medium-sized saucepan, heat the olive oil over medium heat.
Add the minced garlic to the heated oil and sauté for about 2 minutes until the garlic becomes fragrant, but not browned.
Add the rinsed cannellini beans to the saucepan and stir to coat them evenly with the garlic and oil mixture.
Pour the vegetable broth into the pan, bringing the mixture to a gentle simmer. Let it cook for about 5 minutes.
Stir in the rosemary and thyme, allowing their flavors to infuse into the beans for an additional 3 minutes.
Use a potato masher or the back of a spoon to mash the beans until you reach your desired consistency, leaving some chunks for texture if preferred.
Add the lemon juice, salt, pepper, and nutritional yeast to the mashed beans, stirring well to combine.
Taste the mashed beans, and adjust seasoning if needed, adding more salt or pepper to taste.
Remove the saucepan from heat and let it sit for a few minutes before serving to allow flavors to meld.
Serve the high protein savory mashed beans warm, either as a side dish or a topping for toast or grain bowls.
Nutrition Facts
Calories |
917 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.2 g | 57% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4332 mg | 188% | |
| Total Carbohydrate | 97.1 g | 35% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 4.3 g | ||
| Protein | 39.2 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 224 mg | 17% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 2158 mg | 46% | |
*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.
