Whole30 Savory Mashed Beans
Elevate your Whole30 meal plan with this hearty and flavorful recipe for Whole30 Savory Mashed Beans. Creamy cannellini beans are gently simmered with aromatic onion, garlic, and vegetable broth before being mashed to perfection with a medley of fresh herbs like thyme and parsley. Nutritional yeast adds a delightful nutty-savory depth, while a touch of olive oil ensures a rich, silky texture. Perfect as a comforting side dish, these mashed beans pair beautifully with your favorite Whole30-compliant proteins and roasted vegetables. Ready in just 30 minutes, this wholesome recipe is not only quick and easy but also packed with nutrients, making it your new go-to option for satisfying, plant-based meals that fit within your Whole30 lifestyle.
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Recipe Information
Ingredients
- 3 cups cannellini beans
- 2 tablespoons extra-virgin olive oil
- 1 medium, finely chopped onion
- 3 cloves, minced garlic
- 1 cup vegetable broth
- 2 tablespoons nutritional yeast
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon, chopped fresh thyme
- 2 tablespoons, chopped fresh parsley
Instructions
Place the cannellini beans in a large bowl and cover with plenty of water. Soak overnight or for at least 8 hours. Drain and rinse before use.
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 5-7 minutes until it becomes translucent and aromatic.
Stir in the minced garlic and continue to sauté for another minute until the garlic is fragrant.
Add the soaked and rinsed cannellini beans to the skillet along with the vegetable broth. Stir well to combine.
Cover the skillet and let the beans cook, stirring occasionally, for about 10 minutes until the beans are tender.
Remove the skillet from heat and transfer the beans mixture to a large bowl or leave in the skillet if it's easy to mash in.
Use a potato masher or an immersion blender to mash the beans to your desired consistency. If you prefer smoother mashed beans, blend longer.
Stir in the nutritional yeast, salt, black pepper, fresh thyme, and fresh parsley until well combined. Adjust seasoning to taste.
Serve the savory mashed beans immediately as a side dish with your choice of Whole30-compliant proteins and vegetables.
Nutrition Facts
Calories |
1051 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3861 mg | 168% | |
| Total Carbohydrate | 144.6 g | 53% | |
| Dietary Fiber | 31.8 g | 114% | |
| Total Sugars | 10.8 g | ||
| Protein | 55.0 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 339 mg | 26% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 3138 mg | 67% | |
*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.
