Low Sodium Savory Mashed Beans
Discover the delightful simplicity of Low Sodium Savory Mashed Beans, a wholesome, heart-healthy twist on a classic comfort dish. This recipe transforms creamy low-sodium white beans into a flavorful mash enhanced by aromatic garlic, fresh rosemary, thyme, and a splash of zesty lemon juice. Perfectly balanced with a touch of olive oil and black pepper, these mashed beans are simmered to tender perfection before being mashed into a velvety texture. With just 25 minutes from start to finish, this versatile dish can be served warm as a satisfying side or chilled as a tasty spread. Packed with plant-based protein and free from unnecessary salt, it’s an easy, nutritious addition to any table.
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Recipe Information
Ingredients
- 2 cups (about 1 can) canned low-sodium white beans
- 3 tablespoons olive oil
- 3 cloves garlic
- 1 tablespoon lemon juice
- 1 teaspoon fresh rosemary
- 1 teaspoon fresh thyme
- 0.5 teaspoon ground black pepper
- 0.25 cup water or low-sodium vegetable broth
Instructions
Rinse and drain the canned low-sodium white beans to remove excess liquid and sodium.
Peel and mince the garlic cloves.
In a medium saucepan, heat the olive oil over medium heat.
Add the minced garlic to the saucepan and sauté for 1-2 minutes until fragrant, being careful not to burn it.
Add the drained beans to the saucepan with the garlic, stirring to combine and coat with the oil.
Pour in the lemon juice and add the fresh rosemary and thyme. Stir well to incorporate the flavors.
Add the water or low-sodium vegetable broth to the pan and bring to a simmer.
Reduce the heat and let the mixture cook for about 10 minutes, stirring occasionally, until the beans are very tender and starting to break down.
Remove the saucepan from heat and mash the beans using a potato masher or the back of a spoon until a creamy consistency is achieved. Add more water or broth if needed to reach your desired consistency.
Stir in the ground black pepper, and adjust seasoning to taste. Consider adding more herbs if desired.
Serve warm as a side dish or cooled as a spread. Enjoy!
Nutrition Facts
Calories |
798 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.9 g | 56% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 512 mg | 22% | |
| Total Carbohydrate | 77.3 g | 28% | |
| Dietary Fiber | 22.5 g | 80% | |
| Total Sugars | 4.1 g | ||
| Protein | 26.2 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 244 mg | 19% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 1524 mg | 32% | |
*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.
