Soy-Free Savory Mashed Beans
Discover a hearty and flavorful twist on classic mashed sides with our Soy-Free Savory Mashed Beans recipe! Made with creamy cannellini beans, fragrant garlic, and a hint of fresh rosemary, this dish offers a rich and satisfying alternative to mashed potatoes. Nutritional yeast adds a savory depth, while lemon juice brightens the flavors for a perfectly balanced bite. Quick and easy to prepare in just 25 minutes, this soy-free, plant-based recipe is ideal as a comforting side or a standout main course for gluten-free and dairy-free diets alike. With its simple ingredients and wholesome taste, it’s the perfect addition to your weeknight meal rotation or holiday table.
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Recipe Information
Ingredients
- 2 cans (15 oz each), drained and rinsed cannellini beans
- 2 tablespoons olive oil
- 3 minced garlic cloves
- 1 cup vegetable broth
- 1 tablespoon lemon juice
- 1 teaspoon, finely chopped fresh rosemary
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons nutritional yeast
Instructions
In a large saucepan, heat the olive oil over medium heat.
Add the minced garlic and sauté for about 1 minute, until fragrant.
Place the drained and rinsed cannellini beans in the saucepan.
Pour in the vegetable broth and bring the mixture to a simmer.
Reduce the heat to low and add the lemon juice, finely chopped rosemary, salt, black pepper, and nutritional yeast.
Using a potato masher, mash the beans until you reach your desired consistency. You can either leave it slightly chunky or mash it completely smooth.
Continue to cook the mashed beans on low heat for an additional 5 minutes, stirring frequently.
Taste and adjust the seasoning with more salt or pepper if needed.
Serve hot as a side dish or a main meal component.
Nutrition Facts
Calories |
1054 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4040 mg | 176% | |
| Total Carbohydrate | 140.0 g | 51% | |
| Dietary Fiber | 31.7 g | 113% | |
| Total Sugars | 3.9 g | ||
| Protein | 56.6 g | 113% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 316 mg | 24% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 3036 mg | 65% | |
*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.
