Vegan White Bean Mash with Garlic

Vegan White Bean Mash with garlic, rosemary and chives, a delicious side dish that is packed with protein and fibre. It is also a great alternative to the mashed potatoes, or can be served as a spread with toast. Gluten free, low calorie, low carb, high protein.

Butter bean dip with garlic, rosemary and chives

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 butter bean mash.

The wonderful trio of garlic, rosemary and chives simply transform 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 highy nutritious breakfast or brunch.

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.

Other beans that works beautifully here are cannellini beans, black beans, pinto beans, kidney beans, or any other canned beans you like.

OVerhead shoot of a pan with white beans and herbs

How do you make white bean mash?

To make the white bean mash is really simple, if you choose the canned beans, then it only takes about 10 minutes or under, since they are cooked already.

You can also go for the dry beans, in which case you will have the soak them first for a few hours, ideally overnight, then boil them in a few waters until they become soft.

Heat up the oil in a pan, add the rosemary sprig, minced garlic and tomato paste, and cook for about 30 seconds.

Add the beans and leave to cook for about 5 minutes, the beans will soak up the flavours coming from garlic, rosemary and tomato paste.

Season well with salt and pepper, add to a blender, and blend to the desired consistency.

How much mash do you get from a tin of beans?

A tin of 400 g ( 13 oz) beans makes enough for about 2-3 slices of bread, so if you want to cook for more people, I would use 2 or 3 cans, and just increase the amount of all the other ingredients too.

If you are looking for another spead with a kick, how about my Spicy Hummus Recipe With Tahini?

A white bowl of white bean mash

If you’ve tried this WHITE BEAN MASH RECIPE or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on FACEBOOK, and PINTEREST to see more delicious food and what I’m getting up to.

4.6 from 10 votes
Butter bean mash recipe with garlic, rosemary and chives
Vegan Low-Carb White Bean Mash with Garlic
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins

Vegan White Bean Mash with garlic, rosemary and chives, a delicious side dish that is packed with protein and fibre and is low in fat. It is also a great alternative to the mashed potatoes, or can be served as a spread with toast. Vegan, gluten free, low calorie, low carb, high protein.

Course: Appetizer
Cuisine: Romanian
Keyword: low carb side dishes
Servings: 2 people
Calories: 136 kcal
Author: Daniela Anderson
  • 1 tin butter beans (400 g)
  • 2 sprigs rosemary
  • 4 garlic cloves
  • 4 tbsp chopped chives
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 tsp tomato puree
  • 2 tbsp olive oil
  1. Drain the beans and rinse under cold water.

  2. In a pan, add the olive oil and heat it up on a low to medium heat.

  3. Use a garlic presser to mash the garlic, and add it to the pan together with 1 sprig of rosemary and tomato purée.

  4. Stir for a few seconds, then in go the beans and continue to stir for about 5 minutes.

  5. Remove the rosemary sprig, season the beans with salt and pepper.

  6. Blitz everything in a food processor until you get a smooth paste.

  7. Add the finely chopped chives, l prefer not to mash them, they give a nice texture if left chopped.

  8. Transfer to a bowl and decorate with rosemary.

  9. Serve chilled from the fridge.

Nutrition Facts
Vegan Low-Carb White Bean Mash with Garlic
Amount Per Serving
Calories 136 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 1g 5%
Sodium 583mg 24%
Potassium 41mg 1%
Total Carbohydrates 2g 1%
Vitamin A 5.2%
Vitamin C 6.5%
Calcium 1.6%
Iron 1.1%
* Percent Daily Values are based on a 2000 calorie diet.



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  • Reply
    April 24, 2016 at 9:15 pm

    The finish look is gorgeous!

  • Reply
    November 26, 2016 at 7:50 pm

    A tin of butter beans? 16oz?

    • Reply
      Daniela Anderson
      November 26, 2016 at 10:16 pm

      Thank you for your comment! The tins l usually buy have 400 grams, l think that is around 14oz. I hope it helps!

  • Reply
    New Year, New Start! 15 healthy and delicious recipes to get you fit
    January 1, 2017 at 12:01 pm

    […] 7. Butter bean mash with garlic, rosemary and chives […]

  • Reply
    January 4, 2017 at 5:59 pm

    Could you serve this as a hot side dish or does is it best served cold?

    • Reply
      Daniela Anderson
      January 4, 2017 at 7:14 pm

      Thank you for your message. I think it is entirely up to one’s taste, l do like it cold, but it can also be served warm if you like, worth giving it a try. Let me know if you like it!

  • Reply
    Nate Reid
    February 15, 2018 at 4:21 pm

    How much makes one serving size?

    • Reply
      Daniela Anderson
      February 15, 2018 at 6:09 pm

      Thank you for your comment! I think one portion is enough for about 2 slices of bread, but it depends on the tin you use. The mash you can see in the photos was made from one tin of beans that weighted about 400g. I hope that helps.

    • Reply
      Karen Quinlan
      March 3, 2018 at 8:57 pm

      The recipe states it is for two servings.

  • Reply
    March 16, 2018 at 11:06 pm


    I am trying to avoid night shades. What could I replace the tomato purée with?

    • Reply
      Daniela Anderson
      March 17, 2018 at 7:56 am

      Hi, Thank you for your comment! Perhaps you could use any tomato sauce you have instead, that should work well too.

  • Reply
    June 3, 2018 at 11:38 pm

    Thanks for the recipe! I am trying to eat more legumes and it seems like beans in the US are always made one of three variations: mexican style (refried or with corn and cumin), BBQ baked beans with brown sugar and bacon, or in a soup. Its nice to see some creativity! I’ll make this for sure. God bless.

    • Reply
      Daniela Anderson
      June 4, 2018 at 5:44 am

      Thank you for your comment, I hope you will enjoy the recipe, it’s one of my favourite.

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