White Bean Parsley Garlic Mash
Creamy, comforting, and bursting with fresh, zesty flavors, this White Bean Parsley Garlic Mash is a versatile dish that’s as easy to make as it is satisfying. Made with hearty white beans, vibrant parsley, and a hint of garlic sautéed in olive oil, this mash is elevated with a splash of lemon juice for a tangy finish. In just 15 minutes, you’ll have a protein-packed side dish or spread that’s naturally gluten-free, vegan, and loaded with wholesome ingredients. Perfect alongside roasted vegetables, grilled proteins, or as a topping for crusty bread, this recipe is ideal for busy weeknights and elegant dinners alike. Don’t forget an extra drizzle of olive oil to bring out the rich, savory flavors!
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Recipe Information
Ingredients
- 2 cups canned white beans (e.g., cannellini or great northern beans), drained and rinsed
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 3 tablespoons water or vegetable stock
Instructions
In a medium saucepan over low heat, warm the olive oil.
Add the minced garlic to the pan and sauté for about 1 minute, or until fragrant. Be careful not to let it burn.
Add the drained and rinsed white beans to the pan. Stir to combine with the garlic and oil, cooking for another 2 minutes to warm through.
Pour in the water or vegetable stock and use a potato masher or the back of a fork to mash the beans to your desired consistency. You can leave some chunks for texture or mash until smooth.
Stir in the lemon juice, salt, black pepper, and freshly chopped parsley. Adjust seasoning to taste if needed.
Serve warm as a side dish or allow to cool and use as a spread. Garnish with an extra drizzle of olive oil and a sprinkle of parsley, if desired.
Nutrition Facts
Calories |
164 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 404 mg | 18% | |
| Total Carbohydrate | 19.1 g | 7% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 1.2 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 36 mg | 3% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 331 mg | 7% | |
*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.
