Keto Savory Mashed Beans
Indulge in the creamy deliciousness of Keto Savory Mashed Beans—a low-carb twist on classic comfort food. This hearty dish combines tender cannellini beans and cauliflower, blended to perfection with aromatic garlic, onion powder, and rich chicken broth for a depth of savory flavor. Enhanced with melted butter, olive oil, and the optional addition of Parmesan cheese, this scrumptious recipe is as indulgent as it is keto-friendly. With just 30 minutes from prep to table, it's a quick and satisfying side dish or vegetarian main. Garnished with fresh parsley and a drizzle of olive oil, these mashed beans are perfect for any meal, offering a guilt-free way to enjoy wholesome and flavorful eating. Keywords: keto mashed beans, low-carb side dish, cannellini beans recipe, creamy cauliflower mash.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups Canned Cannellini Beans
- 1 cup Cauliflower, chopped
- 2 tablespoons Olive Oil
- 0.5 cup Chicken Broth
- 3 cloves Garlic, minced
- 1 teaspoon Onion Powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black Pepper
- 2 tablespoons Fresh Parsley, chopped
- 2 tablespoons Butter
- 0.25 cup Grated Parmesan Cheese (optional)
Instructions
Drain and rinse the canned cannellini beans.
In a medium pot, bring water to a boil and add the chopped cauliflower. Cook until tender, about 10 minutes, then drain well.
In a large skillet, heat olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
Add the drained cannellini beans and cooked cauliflower to the skillet. Pour in the chicken broth, and add onion powder, salt, and pepper.
Cook on medium heat while stirring occasionally, until the beans are tender and heated through, about 5-7 minutes.
Remove the skillet from the heat. Using an immersion blender, blend the mixture until smooth and creamy. If you prefer a chunkier texture, mash with a fork or potato masher.
Add the butter and mix until melted and well incorporated.
Stir in the chopped parsley and, if desired, grated Parmesan cheese for additional flavor.
Taste and adjust the seasoning with additional salt and pepper if necessary.
Serve warm, garnished with extra parsley and a drizzle of olive oil if desired.
Nutrition Facts
Calories |
1160 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.8 g | 89% | |
| Saturated Fat | 27.8 g | 139% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 113 mg | 38% | |
| Sodium | 3809 mg | 166% | |
| Total Carbohydrate | 84.6 g | 31% | |
| Dietary Fiber | 24.1 g | 86% | |
| Total Sugars | 1.9 g | ||
| Protein | 52.4 g | 105% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 948 mg | 73% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1958 mg | 42% | |
*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.
