Paleo Savory Mashed Beans
Elevate your Paleo dining experience with this hearty and flavorful recipe for Paleo Savory Mashed Beans! A unique twist on traditional mashed side dishes, this recipe combines creamy white beans with aromatic garlic, fresh rosemary, and thyme, delivering a comforting yet wholesome dish that's perfect for any occasion. The addition of lemon juice brings a bright, zesty note, while olive oil and vegetable broth enhance the velvety texture. Quick and easy to prepare in just 25 minutes, this customizable dish is as versatile as it is satisfying—serve it warm as a side or use it as a nourishing base for your favorite Paleo-friendly mains. Create your own twist with chunkier or smoother textures, and enjoy a nutrient-packed alternative to mashed potatoes.
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Recipe Information
Ingredients
- 2 cups cooked white beans (like cannellini or great northern beans)
- 2 tablespoons olive oil
- 2 units garlic cloves, minced
- 1 teaspoon fresh rosemary, chopped
- 1 teaspoon fresh thyme, chopped
- 1 tablespoon lemon juice
- 0.5 teaspoon sea salt
- 0.25 teaspoon freshly ground black pepper
- 0.5 cup vegetable broth or water
Instructions
Start by draining and rinsing the cooked white beans to remove any excess moisture.
In a medium saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
Add the drained beans to the saucepan and stir to combine with the garlic and olive oil.
Sprinkle in the chopped rosemary, chopped thyme, sea salt, and freshly ground black pepper. Stir well to evenly distribute the herbs and seasoning.
Pour in the vegetable broth or water to help soften the beans as they heat through. Continue to cook, stirring occasionally, for about 10 minutes or until the beans are very soft.
Remove the saucepan from the heat and use a potato masher or immersion blender to mash the beans to your desired consistency. For a chunkier texture, mash lightly; for a smoother texture, blend until smooth.
Stir in the lemon juice to add brightness to the dish.
Taste and adjust seasoning if necessary. Serve warm as a side dish or a base for your favorite Paleo-friendly mains.
Nutrition Facts
Calories |
918 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1640 mg | 71% | |
| Total Carbohydrate | 120.3 g | 44% | |
| Dietary Fiber | 30.9 g | 110% | |
| Total Sugars | 2.6 g | ||
| Protein | 47.2 g | 94% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 2359 mg | 50% | |
*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.
