Red Bean Mash South Beach Diet Phase 1
Meet your new favorite guilt-free indulgence: Red Bean Mash, a South Beach Diet Phase 1 recipe that’s as creamy as it is flavorful. Perfectly spiced with ground cumin and paprika, and brightened by a splash of fresh lemon juice, this healthy dish transforms pantry staples like canned red kidney beans and garlic into a protein-packed, fiber-rich delight. Ready in just 15 minutes, this versatile mash can double as a satisfying side dish or a zesty dip for Phase 1-approved veggies like celery and bell peppers. Garnished with optional fresh parsley for a pop of color, it’s the ultimate low-carb, heart-healthy addition to your meal plan, delivering bold flavors while keeping you on track.
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Recipe Information
Ingredients
- 1 can (15 ounces) canned red kidney beans
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic
- 2 tablespoons fresh lemon juice
- 0.5 teaspoons ground cumin
- 0.5 teaspoons paprika
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons water
- 1 tablespoon chopped parsley (optional, for garnish)
Instructions
Drain and rinse the canned red kidney beans thoroughly under cold water to remove excess sodium.
In a small skillet, heat 1 tablespoon of olive oil over medium heat. Add minced garlic and sauté for 30-60 seconds until fragrant but not browned.
Transfer the rinsed beans and sautéed garlic to a food processor.
Add the remaining 1 tablespoon of olive oil, lemon juice, ground cumin, paprika, salt, black pepper, and 2 tablespoons of water to the food processor.
Blend the mixture until smooth and creamy. If the mixture is too thick, add 1 additional tablespoon of water at a time, blending after each addition, until the desired consistency is reached.
Taste the mash and adjust seasoning if needed, adding salt or lemon juice as preferred.
Spoon the red bean mash into a serving bowl and garnish with chopped parsley, if desired.
Serve warm or at room temperature as a side dish or use it as a flavorful dip with Phase 1-approved vegetables like celery sticks, cucumber slices, or bell pepper strips.
Nutrition Facts
Calories |
624 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1740 mg | 76% | |
| Total Carbohydrate | 70.7 g | 26% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 2.9 g | ||
| Protein | 23.8 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 162 mg | 12% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1420 mg | 30% | |
*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.
