Breakfast & Brunch/ Sides/ Vegan recipes/ Vegetarian recipes

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 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.

Overshot of a white bowl of white bean mash with a rosemary sprig and garlic next to it

Beans are so not appreciated at all. 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. As you might know, l love garlic and l get overly excited when l cook with it, and tend to use a lot. My partner would often joke saying that l had another garlic moment. You can use less, if you are not a garlic fan.

I actually prefer it as a spread most of the times, it makes for a cheap, but highy nutritious breakfast or brunch. Especially now that I have finally decided that lazy days are a thing of the past and have started running. I cannot tell you how excited and proud of myself I am.

For someone who never ever run, going for a few km it’s something unheard of. And guess what, I have automatically become more careful with what I eat. Whenever I think of something something naughty, I think of all the effort that I put into running, and then decide to go for something healthier. It really works.

Any beans would work well here, cannellini, kidney beans, black beans, etc 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.

If sounds like a more work this way, so if you are short of time, then the canned beans are the super quick way. They are very cheap, inexpensive, but so tasty. Great with any kind of bread, toast, English muffins, potato pancakes, etc Excellent as an appetizer too.

A can of 400 g 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.

4.56 from 9 votes
Butter bean mash recipe with garlic, rosemary and chives
Vegan White Bean Mash with Garlic, Rosemary and Chives
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
Servings: 2 people
Calories: 136 kcal
Author: Daniela Anderson
Ingredients
  • 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
Instructions
  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 White Bean Mash with Garlic, Rosemary and Chives
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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14 Comments

  • Reply
    Chris
    April 24, 2016 at 9:15 pm

    The finish look is gorgeous!

  • Reply
    Carmen
    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
    TERA
    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
    Garland
    March 16, 2018 at 11:06 pm

    Hi,

    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
    Cam
    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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