Mashed White Beans
Creamy and comforting, this Mashed White Beans recipe transforms simple pantry staples into a versatile dish bursting with flavor. Made with buttery cannellini beans, fragrant minced garlic, a splash of zesty lemon juice, and a hint of fresh rosemary, this recipe is both hearty and wholesome. Gently mashed for a customizable texture, it’s simmered in vegetable broth for added depth, then finished with a drizzle of olive oil and optional red pepper flakes for a subtle kick. Quick and easy to prepare in just 20 minutes, this dish makes a perfect side, toast topping, or dip for crackers. Naturally vegan and gluten-free, it’s an essential recipe for any home cook seeking an effortless blend of healthy and delicious.
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Recipe Information
Ingredients
- 2 cups cannellini beans
- 2 tablespoons olive oil
- 2 units garlic cloves, minced
- 1 tablespoon lemon juice
- 1 teaspoon fresh rosemary, finely chopped
- 0.5 cup vegetable broth (or water)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red pepper flakes (optional)
Instructions
Drain and rinse the cannellini beans if using canned beans. Set aside.
In a medium-sized skillet, heat the olive oil over medium heat.
Add the minced garlic to the skillet and sauté for 1-2 minutes until fragrant but not browned.
Stir in the rosemary and cook for an additional 30 seconds, releasing its aroma.
Add the cannellini beans to the skillet, stirring to coat them in the seasoned oil.
Pour in the vegetable broth and lemon juice, and bring the mixture to a gentle simmer.
Use a potato masher or the back of a wooden spoon to mash the beans to your desired consistency. For a chunkier texture, leave some beans intact; for a smoother mash, continue mashing until fully blended.
Season the mashed beans with salt, black pepper, and red pepper flakes (if using). Taste and adjust seasoning as desired.
Cook for an additional 3-4 minutes, stirring frequently, to thicken the mixture slightly.
Remove from heat and transfer the mashed white beans to a serving dish. Drizzle with a little extra olive oil and garnish with additional rosemary, if desired.
Serve warm as a side dish, or let cool slightly and use as a spread for toast or crackers.
Nutrition Facts
Calories |
673 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.1 g | 36% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2852 mg | 124% | |
| Total Carbohydrate | 76.2 g | 28% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 0.9 g | ||
| Protein | 28.7 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 180 mg | 14% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1539 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.
