Garlic White Bean Mash In A Flash
User Reviews
5
12 reviews
Excellent
-
Prep Time
1 min
-
Cook Time
3 mins
-
Total Time
4 mins
-
Servings
2
-
Calories
269 kcal
-
Course
Side Dish
Garlic White Bean Mash In A Flash
Report
Garlic White Bean Mash In A Flash is a quick side dish combining sautéed garlic with canned cannellini beans simmered briefly in vegetable stock and lemon zest, then mashed to a creamy texture. Seasoned with salt and pepper, it offers a savory, mild bean spread that complements fish or vegetables.
Description
This easy mash uses cannellini beans cooked with olive oil and garlic gently sautéed until fragrant, building a savory base. Adding vegetable stock and lemon zest introduces subtle brightness and moisture. After simmering briefly, mashing with a fork or potato masher creates a creamy, textured spread.
The flavor balances the garlic pungency with lemon aroma and mild bean richness. This mash can serve as a quick accompaniment or a component in a complete meal, pairing well with dishes such as Parmesan garlic crumbed fish.
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Ingredients
- 1 tbsp extra virgin olive oil
- 1 garlic minced, clove
- 1 can cannellini beans (15oz / 420g can), drained
- 1/3 cup vegetable stock
- 1/2 lemon optional, zest
- salt to taste
- black pepper to taste
Instructions
- 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 Information
Show Details
Serving
262g
Calories
269cal
(13%)
Carbohydrates
32.5g
(11%)
Protein
15.8g
(32%)
Fat
7.2g
(11%)
Saturated Fat
1.1g
(6%)
Sodium
127mg
(5%)
Potassium
40mg
(1%)
Fiber
10.7g
(43%)
Vitamin C
0.8mg
(1%)
Iron
0.2mg
(1%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 269 kcal
% Daily Value*
| Serving | 262g | |
| Calories | 269cal | 13% |
| Carbohydrates | 32.5g | 11% |
| Protein | 15.8g | 32% |
| Fat | 7.2g | 11% |
| Saturated Fat | 1.1g | 6% |
| Sodium | 127mg | 5% |
| Potassium | 40mg | 1% |
| Fiber | 10.7g | 43% |
| Vitamin C | 0.8mg | 1% |
| Iron | 0.2mg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
12 reviews
Excellent
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