BUTTER BEAN MASH
A herby butter bean mash with rosemary. Make this simple and vegan butter bean mash recipe in just a matter of minutes. It is inexpensive and nutritious.
Provided by Michelle Minnaar
Categories Side Dish
Time 35m
Yield 4
Number Of Ingredients 6
Steps:
- Gently fry the onion, garlic and rosemary in the oil until the onions are soft and cooked through.
- Add the butter beans to the pan, stir and heat through.
- Drizzle with lemon juice and stir in the zest.
- Mash the beans manually. Alternatively, pour half the mixture into a food processor and blend until smooth, stirring in the remaining butterbean mixture.
- Serve immediately.
Nutrition Facts : ServingSize 1 serving, Calories 232 calories, Sugar 4.6 g, Sodium 13 mg, Fat 8.3 g, SaturatedFat 1.3 g, Carbohydrate 32.4 g, Fiber 7.9 g, Protein 9.4 g
CREAMY LEMON & GARLIC BUTTER BEAN MASH
This lovely vegan butter bean mash is the perfect side dish. It's so creamy, and the lemon and garlic make it extra tasty!
Provided by Charlie
Categories Side Dish
Time 22m
Number Of Ingredients 7
Steps:
- Add 1 tbsp of dairy-free butter and the garlic to a pan, and gently fry.
- Add in butter beans and cook for 10 mins till softened. Now add in the almond milk, the remaining 1 tbsp of dairy-free butter, lemon juice, salt and pepper, then mash.
Nutrition Facts : Calories 165 kcal, ServingSize 1 serving
HERBY SAUSAGES WITH BUTTER BEAN MASH
A comforting, hearty meal for two with herby sausages and butter bean mash. Just a few ingredients make up this midweek meal that takes just 10 minutes prep
Provided by Esther Clark
Categories Dessert, Main course
Time 30m
Number Of Ingredients 7
Steps:
- Heat grill to high. Brush 1 tbsp oil over the sausages, and grill on a tray for 20 mins, turning regularly.
- Meanwhile, heat the rest of the oil in a saucepan over a low heat. Add most of the spring onion and cook for 5 mins until softened. Add the beans, garlic, and lemon zest and juice, cook for a few mins more, then gently mash with a potato masher to get a thick, creamy consistency. Season and cook for 5 mins more until warmed through. Scatter over the remaining spring onion and serve with the sausages and wilted greens.
Nutrition Facts : Calories 617 calories, Fat 36 grams fat, SaturatedFat 9 grams saturated fat, Carbohydrate 39 grams carbohydrates, Sugar 5 grams sugar, Fiber 17 grams fiber, Protein 27 grams protein, Sodium 1.2 milligram of sodium
BEAN MASH
Vegan 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.
Provided by Daniela Apostol
Categories Appetizer
Time 10m
Number Of Ingredients 9
Steps:
- 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.
Nutrition Facts : Calories 78 kcal, Carbohydrate 4 g, Fat 7 g, SaturatedFat 1 g, Sodium 293 mg, Protein 1 g, Fiber 1 g, Sugar 1 g, UnsaturatedFat 6 g, ServingSize 1 serving
PEPPERED LAMB & MINTY BUTTER BEAN MASH
Make the perfect supper for friends in just 30 minutes
Provided by Lesley Waters
Categories Dinner, Lunch, Main course
Time 30m
Number Of Ingredients 8
Steps:
- Put the butter beans, 4 tbsp of the oil, the garlic and 3 tbsp of water into a pan and heat through. Smash the beans with a potato masher until you have a rough mash, stir in the lemon juice and mint, season to taste and keep warm.
- Season each lamb steak with the black pepper and a sprinkling of salt. Heat the remaining oil in a large frying pan until really hot. Add the lamb steaks and cook for 3 minutes on each side for pink meat or until cooked to your liking. Spoon the mash onto four warm serving plates and top each with a lamb steak. Quickly stir half a cup of water into the lamb pan, boil to make a sauce and spoon over the lamb. Add a handful of watercress to each plate and serve.
Nutrition Facts : Calories 498 calories, Fat 32 grams fat, SaturatedFat 9 grams saturated fat, Carbohydrate 18 grams carbohydrates, Fiber 6 grams fiber, Protein 36 grams protein, Sodium 1.5 milligram of sodium
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