Creamy White Bean And Vegetable Mash Recipes

GARLIC WHITE BEAN MASH IN A FLASH

Garlic White Bean Mash In A Flash image

Sometimes you've just gotta have mash but you simply don't have the energy (or time) to peel, cut, boil and mash potatoes. On such occasions, this Garlic White Bean Mash In A Flash is simply fabulous to satisfy your craving - suitably named because it requires such little effort to make. I made this as a side for my Healthy Parmesan Garlic Crumbed Fish to make a complete meal in 15 minutes. This recipe is also great to use as a topping for bruschetta.

Provided by Nagi | RecipeTin

Categories Sides

Time 4m

Number Of Ingredients 6

Ingredients

1 tbsp extra virgin olive oil
1 garlic clove (, minced)
1 can cannellini beans ((15oz / 420g can), drained)
1/3 cup vegetable stock
1/2 lemon zest ((optional))
Salt and pepper to taste

Steps:

Heat oil in pan over medium high, add garlic and sauté until fragrant.
Add beans, stock and lemon zest.
Simmer for 2 minutes, then use a fork or potato masher to mash.
Season to taste with salt and pepper.

Nutrition Facts : ServingSize 262 g, Calories 269 kcal, Carbohydrate 32.5 g, Protein 15.8 g, Fat 7.2 g, SaturatedFat 1.1 g, Sodium 127 mg, Fiber 10.7 g

ROASTED GARLIC & CHEDDAR WHITE BEAN MASH

Roasted Garlic & Cheddar White Bean Mash image

A great healthy alternative to mashed potatoes, you won't believe how creamy and comforting white bean mash can be. This recipe is packed with roasted garlic and cheddar cheese for maximum flavor.

Provided by Christine Melanson

Time 1h5m

Number Of Ingredients 7

Ingredients

2 cans butter beans (or other white beans), drained and rinsed ((400g / 14oz sized cans))
2 heads + 1-2 cloves garlic (depending on your tolerance levels for garlicky foods!)
3 Tbsp extra virgin olive oil
1 cup grated strong cheddar cheese
1 heaping spoonful of greek yogurt (or sour cream)
Salt and pepper (to taste)
Chives (optional, for garnish)

Steps:

First, roast the 2 heads of garlic. Heat the oven to 180C/360F. Slice the top off each head of garlic (just a little, so that each clove is exposed) and brush the exposed cloves with olive oil. Wrap in foil and place in the oven for 45 minutes. Remove, unpeel the foil, and leave to cool down for about 15 minutes.
Once they are cooled, squeeze out all of the garlic cloves into a small glass or bowl- they will now be soft and creamy and will ooze out of their skins very easily. Mash them with a fork, and then mix in a few tablespoons of extra virgin olive oil. Whisk until emulsified.
Mince the additional 1-2 cloves. Heat 1-2 Tblsps of olive oil in a saucepan and lightly saute the garlic until fragrant and soft, but stop before they become brown and toasted.
Now add the white beans and the roasted garlic/olive oil mix to the same pan. Mash the beans into the garlic with a wooden spoon and/or a potato masher. Once they are mostly broken up, add the spoonful of yogurt.
Use a hand mixer to whip them into a creamy mash, adding additional olive oil or yogurt if the mixture is too thick.
Finally, over a medium heat, add the cheese and stir until melted in.
Garnish with some chives and serve!

Nutrition Facts : Calories 265 kcal, Carbohydrate 24 g, Protein 13.3 g, Fat 13.9 g, SaturatedFat 4.7 g, Sodium 732 mg, Fiber 5.4 g, Sugar 0.5 g, ServingSize 1 serving

CREAMY WHITE BEAN AND VEGETABLE MASH

Creamy White Bean and Vegetable Mash image

Butter and cream usually mean mashed potatoes are off-limits for vegans, but this variation gets its silky texture from white beans instead. Adding the legumes also doubles the amount of protein compared with traditional spuds.

Provided by Martha Stewart

Categories Food & Cooking Quick & Easy Recipes

Yield Serves 6

Number Of Ingredients 7

Ingredients

2 tablespoons extra-virgin olive oil, plus more for drizzling
1 onion, chopped
1 stalk celery, thinly sliced
1 carrot, peeled and thinly sliced
2 pounds Yukon Gold potatoes, peeled and cut into 1-inch chunks
2 cups cooked white beans, drained (equivalent to one 16-ounce can)
Coarse salt and freshly ground pepper

Steps:

Heat oil in a medium saucepan over medium heat. Cook onion, celery, and carrot until translucent, 6 to 8 minutes. Add potatoes and white beans and cover with water by 2 inches. Season generously with salt. Bring to a boil, then reduce heat and simmer until potatoes are tender, about 8 minutes. Drain, reserving about 1 cup cooking water.
Mash vegetables, adding reserved water to adjust consistency. Season with salt and pepper and drizzle with oil before serving.

Nutrition Facts : Calories 206 g, Fat 5 g, Fiber 8 g, Protein 9 g, Sodium 316 g

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