White Bean Mash Recipe

I recently made a white bean mash, an easy and healthy option for a fast meal. The creamy surface of the mashed beans pairs well with nearly any dish, making a great side or base for a soft dinner. All it took was a few ingredients, which was surprisingly flavorful. Reducing lemon countryside tang, while some olive oil brought out the richness. This formula is ideal for anyone looking for something comfortable yet enjoyable. The best part? It’s ready in just a few minutes!

What is White Bean Mash?

• White bean mash is a soft and creamy dish made by mashing boiled white beans, such as cannellini or navy beans. It’s often combined with olive oil, garlic, lemon juice, and herbs for flavor. This mash can be a spread, a side plate, or a base for different toppings like examined vegetables or roots.
• Making white bean mash is easy and fast. You only need a few components, which can be prepared in minutes. It’s a great choice for active days when you want something fit without paying too much while in the kitchen. Plus, the creamy surface makes eating pleasant, whether on its own or paired with different foods.
• White bean mash is not just tasty but also filled with health advantages. Beans are rich in protein and fiber, which help keep you complete and comfortable. They also contain important vitamins and minerals that help your overall health. Also, this dish is low in calories and can skillfully fit into different diets, making it a smart choice for anyone considering eating healthier.

Why I love beans

Beans have a detoxifying power. They support our bodies, clear toxins, and heal.

Here’s how it works:

When soluble fiber (beans) is separated from greases (oils, nuts, avocado), it relates to our offense (toxins from our liver detox method) rather than the fat and fires the toxins from our body.

I knew this from Karen Hurd and especially Hammond’s Bean Protocol. I’ve tried it out myself and have recovered my hormonal problems from drinking more beans.

How this dish works with the special diet you follow

• Vegan / Vegetarian
• Grain Free
• Gluten-Free
• Dairy Free
• Soy Free
• Always review your component labels for food sharpness, allergy, or will.

Ingredients & Substitutions

• White beans: Cannellini beans, navy beans, butter beans, amazing northern beans, white kidney beans. You can use any cooked white bean. 2 cans = 3 cups of boiled beans if you boil your dry beans on the stovetop, instant jar, or force cooker.
• Yellow onion: Also understood as brown onions.
• Chopped garlic: Take a leader of garlic, can a few cloves, and skin them. Then, finely mince with a blade or garlic press. You can also use toasted garlic or ¼ teaspoon garlic granules per clove (but the flavor won’t be as powerful).
• New thyme: Fresh thyme adds amazing taste to this white bean mash. You can toss in the thyme twig (with the leaves on the stem) or extract and chop the leaves. If you use the twig, release the components before mixing or smashing. Fresh rosemary is a wonderful option or extra. Parched thyme can also be used.

Any kind of chicken, vegetable stock, or broth will do for a vegetable broth. Beef broth can also be used, but the color of the bean mash will be dimmer.

• Lemon juice: Lemon juice counts as having a very amazing depth of taste and should not be skipped. I promise you cannot taste the lemon once blended in.
• Olive oil: Any impartial oil can be used to sauté the ground.
• Herbs: Sea salt & ground black pepper.

See the formula card at the base of the post for exact amounts.

How to make it

If you aren’t using canned beans or cooking dry beans, do this sooner.

Step 1. Sauté: 

• Heat a tablespoon of the best olive oil in a stovetop pan on medium heat. Add finely chopped onion and a pinch of salt and boil for 5 minutes or until they become fine. Then add garlic and thyme twigs to the pan. Go often for 2-3 minutes to stop burning.

Step 2. Then, steam: 

• Stir in the cannellini beans, vegetable broth, salt, and pepper. Get the bean blend to a boil on medium-high heat, then steam on low for 10 minutes until it has thickened and is light.

Step 3. Blend: 

• Can the thyme sprout? Blend or smash the bean mixture. Smashing with the rear of a fork or potato masher will result in a better-textured dish while blending will result in a soft, creamy dish. I suggest mixing in a small blender, food processor, or immersion blender at medium speed.

Step 4: Press on some fresh lemon juice:

• Counting the lemon juice at the end makes sure the juice does not cook and turn bitter. The best lemon juice adds an amazing depth of taste and should not be skipped. Your mash will not taste like lemon juice, I assure you. Fill and enjoy!

What to serve with white bean mash?

• Use this recipe for mashed white beans to accompany anything you would serve with mashed potatoes.
• I suit this easy white bean mash with roasted chicken breasts and a seasonal toasted vegetable for a typical dinner. Or if I’m feeling fancy, I power top them with seared scallops and broccolini.
• My famous gluten-free, dairy-free chicken formula roundup may give you some ideas. My choice is the air fryer chicken, Milanese.
• You can create a big batch for a break meal or keep the elements in the pantry for an easy side dish on busy weeknights.
• It can also transform into an amazing space to be used on toast, baguettes, or pirates.

Meal Prep & Storage

Store: 

• Earlier at room temperature, supply in an airtight container in the fridge for 3-4 days, then discard.

Freeze: 

• Once the smashed white bean has chilled to room temperature, it can be frozen in an airtight receptacle or freezer bag for up to 6 months. You may want to freeze them separately unless you plan to use them all at once. Thaw overnight in the fridge for a few hours at room temperature or by placing your receptacle in a pan of cordial water.

Reheat: 

• In a pan over medium-low heat, reheat the bean mash. Since some water has disappeared, add a small stock/broth or a splash of water and mix to prevent burning. Persist until warm and at your desired thickness. Reblend or whisk the bean mixture briefly if it appears to be separating.

Conclusion

White bean mash has fast become one of my favorite recipes. Its creamy surface and tasty flavor make it a perfect extra to any meal. Designing it is easy and doesn’t take much time, a major plus for active days. I value its versatility; it can be used as a space, a side dish, or a light main system. Each bite is enjoyable and filled with nutrients. This dish fills me up and makes me feel right about what I eat. Altogether, white bean mash is a fit and tasty option everyone should test!