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
- 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
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, INSTAGRAM and PINTEREST to see more delicious food and what I’m getting up to.
Butter Bean Mash
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
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
Nutrition
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Cam says
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.
Daniela Anderson says
Thank you for your comment, I hope you will enjoy the recipe, it's one of my favourite.
Garland says
Hi,
I am trying to avoid night shades. What could I replace the tomato purée with?
Daniela Anderson says
Hi, Thank you for your comment! Perhaps you could use any tomato sauce you have instead, that should work well too.
Nate Reid says
How much makes one serving size?
Daniela Anderson says
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.
Karen Quinlan says
The recipe states it is for two servings.
TERA says
Could you serve this as a hot side dish or does is it best served cold?
Daniela Anderson says
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!
Carmen says
A tin of butter beans? 16oz?
Daniela Anderson says
Thank you for your comment! The tins l usually buy have 400 grams, l think that is around 14oz. I hope it helps!
Chris says
The finish look is gorgeous!
Daniela Apostol says
Thank you, Chris! Always kind 🙂