Butter Bean Mash

Name: Butter Bean Mash
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 4 people
Ingredients: 2 tins butter beans; 3 garlic; 1 onion; ½ teaspoon salt; ¼ teaspoon black pepper; ½ teaspoon paprika; 2 tablespoon olive oil; ¼ cup water; rosemary

User Reviews

4.6

34 reviews

Excellent

Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Servings
4 people
Calories
78 kcal
Course
Appetizer
Cuisine
Romanian

Butter Bean Mash

Willa Mcdonald

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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.

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Ingredients

Servings

2 tins butter beans (2x 400 g, 13 oz)
3 garlic cloves
1 onion
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon paprika
2 tablespoon olive oil
¼ cup water boiled
rosemary sprigs, to garnish

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Instructions

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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 Information

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Calories 78kcal (4%) Carbohydrates 4g (1%) Protein 1g (2%) Fat 7g (11%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 5g (25%) Sodium 293mg (12%) Potassium 59mg (1%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 125IU (3%) Vitamin C 3mg (3%) Calcium 12mg (1%) Iron 0.2mg (1%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 78 kcal

% Daily Value*

Calories	78kcal	4%
Carbohydrates	4g	1%
Protein	1g	2%
Fat	7g	11%
Saturated Fat	1g	5%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	5g	25%
Sodium	293mg	12%
Potassium	59mg	1%
Fiber	1g	4%
Sugar	1g	2%
Vitamin A	125IU	3%
Vitamin C	3mg	3%
Calcium	12mg	1%
Iron	0.2mg	1%