4.4 from 66 votes
Easy White Bean Mash with Lemon and Thyme
This Easy White Bean Mash is a great speedy vegan side dish. Full of protein and fibre and you don't have to worry about peeling potatoes. | Simple, delicious and healthy.
Cook Time
mins
Total Time
10 mins
Servings: 4
Calories: 213 kcal
Course:
Side Dish
Cuisine:
Australian
Ingredients
- 2 cans White beans (14oz/400g cans)
- 1 tablespoon olive oil
- 2 sprig fresh thyme
- 1 lemon
- ½ cup vegetable stock
- salt to taste
- pepper to taste
- EVOO (see notes)
Instructions
- Drain the beans and rinse under a tap.
- Add the olive oil to a small pan, pull the leaves from the thyme sprigs and add them to the oil.
- Place over a low heat and gently warm the oil.
- Once the thyme starts to smell aromatic, add in the drained beans, the zest of the lemon and the vegetable stock.
- Stir over a medium/low heat until the beans are warmed through.
- Use your wooden spoon (or a large fork) to squash the beans into the stock until you have a rustic mash.
- Check your seasoning and serve drizzled with EVOO.
Cup of Yum
Notes
- Here the EVOO makes so much difference to this dish, don't miss it out and use the best you can :D
Nutrition Information
Calories
213kcal
(11%)
Carbohydrates
34g
(11%)
Protein
12g
(24%)
Fat
4g
(6%)
Sodium
125mg
(5%)
Potassium
738mg
(21%)
Fiber
8g
(32%)
Sugar
1g
(2%)
Vitamin A
65IU
(1%)
Vitamin C
14.3mg
(16%)
Calcium
120mg
(12%)
Iron
4.8mg
(27%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 213
% Daily Value*
| Calories | 213kcal | 11% |
| Carbohydrates | 34g | 11% |
| Protein | 12g | 24% |
| Fat | 4g | 6% |
| Sodium | 125mg | 5% |
| Potassium | 738mg | 16% |
| Fiber | 8g | 32% |
| Sugar | 1g | 2% |
| Vitamin A | 65IU | 1% |
| Vitamin C | 14.3mg | 16% |
| Calcium | 120mg | 12% |
| Iron | 4.8mg | 27% |
* Percent Daily Values are based on a 2,000 calorie diet.