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.
Servings: 4 people
Calories: 78kcal
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
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