Savory Mashed Beans
Transform humble pantry staples into a hearty, flavorful side dish with this recipe for *Savory Mashed Beans*. Featuring creamy white beans like cannellini or navy beans, this dish is infused with the rich aromas of garlic, fresh rosemary, and parsley, giving it a Mediterranean-inspired twist. A splash of zesty lemon juice brightens the flavors, while a touch of red pepper flakes adds optional warmth for those who enjoy a hint of heat. Ready in just 25 minutes, this protein-packed recipe is perfect as a standalone vegan main, a dip for crusty bread, or a complementary side dish for roasted vegetables or grilled meats. Whether you’re looking for a comforting bowl of plant-based goodness or a quick weeknight recipe, these mashed beans promise to deliver taste, texture, and versatility in every bite.
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Recipe Information
Ingredients
- 800 grams canned white beans (such as cannellini or navy beans), drained and rinsed
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 150 milliliters vegetable broth
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon fresh rosemary, chopped
- 1 tablespoon fresh parsley, chopped
- 0.25 teaspoon optional: red pepper flakes
Instructions
Heat olive oil in a large skillet over medium heat.
Add the minced garlic and sauté for 1-2 minutes until fragrant, ensuring it does not burn.
Add the drained and rinsed beans to the skillet and stir to coat them with the garlic-infused oil.
Pour in the vegetable broth, salt, and black pepper, and bring the mixture to a gentle simmer.
Using a potato masher or the back of a fork, begin mashing the beans to your desired consistency. For a smoother texture, you can use a hand blender.
Stir in the lemon juice, chopped rosemary, and parsley, mixing well to combine the flavors.
For an extra kick, add red pepper flakes and mix thoroughly.
Allow the mashed beans to cook for an additional 3-4 minutes, stirring occasionally, until the mixture thickens slightly.
Adjust seasoning to taste with additional salt or pepper if necessary.
Serve warm, garnished with additional parsley or rosemary if desired.
Nutrition Facts
Calories |
250 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 791 mg | 34% | |
| Total Carbohydrate | 34.8 g | 13% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 0.8 g | ||
| Protein | 11.7 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 106 mg | 8% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 727 mg | 15% | |
*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.
