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4.54 from 15 votes
A white bowl with butter bean mash garnished with a small rosemary sprig
White Bean Mash
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 

Vegan White 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.

Course: Appetizer
Cuisine: Romanian
Keyword: vegan appetizers
Servings: 2 people
Calories: 136 kcal
Author: Daniela Apostol
Ingredients
  • 1 tin butter beans (400 g, 13 oz)
  • 2 sprigs rosemary
  • 4 garlic cloves
  • 2 spring onions ( or chives)
  • 1/4 tsp salt
  • 1/4=8 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 spring onions, l prefer not to mash them, they give a nice texture if left unchopped.

  8. Transfer to a bowl and decorate with rosemary.

  9. Serve chilled from the fridge.

Nutrition Facts
White Bean Mash
Amount Per Serving
Calories 136 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g5%
Sodium 583mg24%
Potassium 41mg1%
Carbohydrates 2g1%
Vitamin A 260IU5%
Vitamin C 5.4mg7%
Calcium 16mg2%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.