Vegan Butter Bean Mash with garlic, rosemary and spring onions, a simple and 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 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 spring onions 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. Other beans that works beautifully here are cannellini beans, black beans, pinto beans, kidney beans, or any other canned beans you like.
HOW TO MAKE BUTTER BEAN MASH
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.
- Heat up the oil in a pan, add the rosemary sprig, minced garlic and tomato puree, 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 puree
- Season well with salt and pepper, add to a blender, and blend to the desired consistency.
- Add the chopped spring onions and give it a good mix. You can either add the onions before mashing them, for a fine texture, or after, for a bit of a chunky 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. I served mine with small slices of bruschetta, which worked perfectly well, so it's up to you.
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Butter Bean Mash with garlic, rosemary and spring onions, a simple and 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 healthy party dip with toast, crostini or bruschetta. Bonus point, it's gluten free, low calorie, high protein.
- 1 tin butter beans (400 g, 13 oz)
- 2 sprigs rosemary
- 4 garlic cloves
- 2 spring onions ( or chives)
- ¼ teaspoon salt
- ¼=8 teaspoon pepper
- 1 teaspoon tomato puree
- 2 tablespoon olive oil
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.
Use a garlic presser to mash the garlic, and add it to the pan together with 1 sprig of rosemary and tomato purée.
Stir for a few seconds, then in go the beans and continue to stir for about 5 minutes.
Remove the rosemary sprig, season the beans with salt and pepper.
Blitz everything in a food processor until you get a smooth paste.
Add the finely chopped spring onions, l prefer not to mash them, they give a nice texture if left unchopped.
Transfer to a bowl and decorate with rosemary.
Serve chilled from the fridge.