Low Carb Savory Mashed Beans
Indulge in the creamy, flavorful goodness of these Low Carb Savory Mashed Beans, the perfect side dish or light main course for health-conscious food lovers. Made with tender canned white kidney beans, sautéed garlic, and a hint of fresh rosemary, this dish boasts a rich and savory profile while remaining low in carbs and packed with plant-based protein. The addition of unsweetened almond milk lends a luscious creaminess, while optional Parmesan cheese provides an extra dose of indulgence for non-vegan eaters. Quick and easy to prepare in just 25 minutes, this versatile recipe is perfect for cozy weeknight dinners or as an elegant addition to your holiday spread. Garnished with fresh parsley, it’s a comforting dish that keeps the flavors bold and the ingredients simple. Perfect for keto and low-carb lifestyles, these savory mashed beans are proof that healthy eating can be downright delicious.
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Recipe Information
Ingredients
- 2 cups canned white kidney beans (cannellini), drained and rinsed
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon fresh rosemary, finely chopped
- 0.25 cup unsweetened almond milk
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons Parmesan cheese, grated (optional for non-vegan)
- 1 tablespoon fresh parsley, chopped (for garnish)
Instructions
In a large skillet over medium heat, add olive oil and sauté minced garlic until fragrant, about 1-2 minutes.
Add the drained white kidney beans to the skillet. Stir well to combine with the garlic and oil.
Season with fresh rosemary, salt, and pepper. Continue to cook for another 3-4 minutes, allowing the flavors to meld.
Add the unsweetened almond milk to the skillet and reduce the heat to low.
Using a potato masher or fork, mash the beans until they reach your desired consistency. For a smoother texture, use an immersion blender.
If using, fold in Parmesan cheese for a richer flavor.
Adjust seasoning with additional salt and pepper to taste.
Transfer the mashed beans to a serving dish and garnish with fresh parsley.
Serve warm as a side dish, or enjoy as a main course for a low-carb meal.
Nutrition Facts
Calories |
723 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 1889 mg | 82% | |
| Total Carbohydrate | 77.7 g | 28% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 1.9 g | ||
| Protein | 30.6 g | 61% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 456 mg | 35% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 1551 mg | 33% | |
*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.
