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Vegan Butter Bean Mash with onion and garlic, a simple and delicious side dish that is packed with protein and fibre. It is also a great alternative to the regular mashed potatoes, or can be served as a healthy party dip or on toast, crostini or bruschetta. Bonus point, it's gluten free, low calorie, high protein.
Beans are so underrated. They are ridiculously cheap, but are simply jam-packed with all the goodness you can get. And if you have a tooth against carbs, and would rather stay away from the good old mashed potatoes, then you really have to try this white bean mash.
The wonderful trio of garlic, rosemary and garlic simply transforms this dish, making it so flavourful that is very hard to believe it is vegan. I actually prefer it as a spread most of the times, it makes for a cheap, but highly nutritious breakfast or brunch. Or even party food, especially for those on a vegetarian or vegan diet.
It can also be served as a dip with different raw veggies or breadsticks, there are only 136 calories per serving, which makes this mash a perfect choice for any lifestyle. Beans that works beautifully here are butter beans, cannellini beans, black beans, pinto beans, kidney beans, or any other canned beans you like.
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- Step-by-step photos and instructions
- Variations
- How to serve the bean mash
- Other spreads
- Butter Bean Mash
Step-by-step photos and instructions
- Heat up the oil in a pan, add the chopped onion, and fry until golden
- Add the garlic and fry for a further 30 seconds
- In go the beans, salt, pepper and paprika together with the hot water
- Leave everything to simmer for 1 minute, then transfer to a blender
- Blend to the desired consistency
- Garnish with rosemary sprigs and serve
Variations
If you go for the good old tin of beans, this dip is ready in no time. It can also be made with dry beans, but it takes a bit longer, since you will have the soak them first for a few hours, ideally overnight, then boil them until the beans become soft. But, I am sure you will agree, if you only what a small serving, canned bins are a lot better to use.
How to serve the bean mash
My favourite way of serving this mash is on toast - it makes a lovely spread that is nutritious, low in calories, and so healthy too. It can also be enjoyed as a dip with chopped veggies, breadsticks, crostini and so on.
But, as a mash, it can also successfully replace the regular white mash as a side dish with anything you would normally serve that with: side dish for any roast, sausages, ham, and so on.
Other spreads
Creamy Hummus Recipe
Roasted Eggplant Dip
Tuna Dip
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Butter Bean Mash
Vegan Butter Bean Mash with onion and garlic, a simple and delicious side dish that is packed with protein and fibre. It is also a great alternative to the regular mashed potatoes, or can be served as a healthy party dip or on toast, crostini or bruschetta. Bonus point, it's gluten free, low calorie, high protein.
4.59 from 17 votes
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Course: Appetizer
Cuisine: Romanian
Prep Time: 5 minutes minutes
Cook Time: 5 minutes minutes
Total Time: 10 minutes minutes
Servings: 4 people
Calories: 78kcal
Author: Daniela Apostol
Ingredients
- 2 tins butter beans (2x 400 g, 13 oz)
- 3 garlic cloves
- 1 onion
- ½ teaspoon salt
- ¼ teaspoon pepper
- ½ teaspoon paprika
- 2 tablespoon olive oil
- ¼ cup boiled water
- rosemary sprigs to garnish
Metric - US Customary
Instructions
Drain the beans and rinse under cold water.
In a pan, add the olive oil and heat it up on a low to medium heat.
Peel and chop the onion, and fry it until golden.
Add the peeled and chopped garlic, and fry for a further 30 seconds, then add the beans, salt, pepper, paprika and water.
Leave to simmer for 1 minute, then add everything to a blender.
Blitz everything in a food processor until you get a smooth paste.
Transfer to a bowl and decorate with rosemary.
Serve warm or cold.
Notes
Beans that works beautifully here are butter beans, cannellini beans, black beans, pinto beans, kidney beans, or any other canned beans you like.
Nutrition
Calories: 78kcal | Carbohydrates: 4g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 293mg | Potassium: 59mg | Fiber: 1g | Sugar: 1g | Vitamin A: 125IU | Vitamin C: 3mg | Calcium: 12mg | Iron: 0.2mg
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