5.0 from 18 votes
Garlic White Bean Mash In A Flash
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.
Prep Time
1 min
Cook Time
1 min
Total Time
4 mins
Servings: 2
Calories: 269 kcal
Course:
Side Dish
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
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.
Cup of Yum
Notes
- This recipe goes wonderfully with my Healthy Parmesan Garlic Crumbed Fish. A complete meal in 15 minutes!
- Nutrition per serving.
Nutrition Information
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
% 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.