Low Fat Savory Mashed Beans
Elevate your healthy side dish game with this incredibly flavorful and protein-packed recipe for Low Fat Savory Mashed Beans. Featuring creamy white beans, aromatic garlic, fragrant fresh thyme, and a splash of zesty lemon juice, this dish is simmered to perfection in low-sodium vegetable broth for maximum flavor with minimal fat. Ready in just 30 minutes, this heart-healthy recipe is perfect for those seeking a light but filling alternative to traditional mashed potatoes. Adjust the texture to your liking—chunky or silky-smooth—and garnish with fresh parsley for a vibrant finish. Ideal for pairing with grilled vegetables, lean proteins, or crusty bread, this dish is both nutritious and versatile. Plus, it’s vegan-friendly and perfect for meal prep!
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Recipe Information
Ingredients
- 2 cans (15 oz each) Canned White Beans (such as cannellini or great northern beans)
- 3 large cloves Garlic Cloves, minced
- 1 cup Low Sodium Vegetable Broth
- 2 tablespoons Olive Oil
- 1 tablespoon Fresh Thyme Leaves
- 1 tablespoon Lemon Juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black Pepper
- 2 tablespoons Chopped Fresh Parsley for garnish
Instructions
Drain and rinse the canned white beans thoroughly under cold water, then set aside.
In a medium-sized saucepan over medium heat, add the olive oil and allow it to warm slightly.
Add the minced garlic to the saucepan and sauté for about 1-2 minutes, stirring constantly until the garlic is fragrant and lightly golden.
Pour the vegetable broth into the saucepan and bring it to a simmer.
Add the drained beans and fresh thyme to the saucepan, stirring well to combine.
Reduce the heat to low, cover, and let it simmer for about 10 minutes, stirring occasionally, until the beans are very tender and begin to break down.
Remove the saucepan from the heat and stir in the lemon juice, salt, and black pepper.
Using a potato masher or an immersion blender, mash the beans until they reach your desired level of smoothness. For a chunkier texture, mash less, and for a creamier texture, mash more thoroughly.
Taste the mashed beans and adjust the seasoning if necessary, adding more salt or pepper to taste.
Transfer the mashed beans to a serving bowl and sprinkle with chopped fresh parsley for a pop of color and added flavor.
Serve immediately as a delicious and healthy side dish, or cool and store in an airtight container in the refrigerator for up to three days.
Nutrition Facts
Calories |
1016 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3940 mg | 171% | |
| Total Carbohydrate | 140.6 g | 51% | |
| Dietary Fiber | 40.1 g | 143% | |
| Total Sugars | 7.9 g | ||
| Protein | 47.9 g | 96% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 442 mg | 34% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 2255 mg | 48% | |
*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.
