4.6 from 51 votes
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.
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Servings: 4 people
Calories: 78 kcal
Course:
Appetizer
Cuisine:
Romanian
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.
Cup of Yum
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
Calories
78kcal
(4%)
Carbohydrates
4g
(1%)
Protein
1g
(2%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
293mg
(12%)
Potassium
59mg
(2%)
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
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.