BEAN MASH
Vegan 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.
Provided by Daniela Apostol
Categories Appetizer
Time 10m
Number Of Ingredients 9
Steps:
- 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.
Nutrition Facts : Calories 78 kcal, Carbohydrate 4 g, Fat 7 g, SaturatedFat 1 g, Sodium 293 mg, Protein 1 g, Fiber 1 g, Sugar 1 g, UnsaturatedFat 6 g, ServingSize 1 serving
HERBY SAUSAGES WITH BUTTER BEAN MASH
A comforting, hearty meal for two with herby sausages and butter bean mash. Just a few ingredients make up this midweek meal that takes just 10 minutes prep
Provided by Esther Clark
Categories Dessert, Main course
Time 30m
Number Of Ingredients 7
Steps:
- Heat grill to high. Brush 1 tbsp oil over the sausages, and grill on a tray for 20 mins, turning regularly.
- Meanwhile, heat the rest of the oil in a saucepan over a low heat. Add most of the spring onion and cook for 5 mins until softened. Add the beans, garlic, and lemon zest and juice, cook for a few mins more, then gently mash with a potato masher to get a thick, creamy consistency. Season and cook for 5 mins more until warmed through. Scatter over the remaining spring onion and serve with the sausages and wilted greens.
Nutrition Facts : Calories 617 calories, Fat 36 grams fat, SaturatedFat 9 grams saturated fat, Carbohydrate 39 grams carbohydrates, Sugar 5 grams sugar, Fiber 17 grams fiber, Protein 27 grams protein, Sodium 1.2 milligram of sodium
OTTOLENGHI'S MUSHROOM STEAKS WITH BUTTER BEAN MASH
A slight adaptation of Yotam Ottolenghi's recipe for portobello mushroom steaks with butter bean mash from his cookbook Flavour.
Provided by Sam Linsell
Number Of Ingredients 12
Steps:
- Preheat the oven to 150°C fan.
- Put all the ingredients for the steaks and 1 teaspoon of flaked salt into a large ovenproof saucepan, for which you have a lid (I tossed everything together to get the mushrooms coated). Arrange the mushrooms so they are domed side up, then top with a piece of parchment paper, pushing it down to cover all the ingredients. Cover with the lid, then transfer to the oven for 1 hour. Turn the mushrooms over, replacing the paper and lid, and return to the oven for 20 minutes more (I only cooked them for about 10 minutes as they were very well-cooked at this time), or until the mushrooms are very tender but not falling apart. Use a pair of tongs to transfer the mushrooms to a chopping board, then cut them in half and set aside.
- Use a spoon to remove the onion, garlic and chilli (discarding the stem) - don't worry if you scoop up some of the spices and oil. Put them into the small bowl of a food processor and blitz until smooth. Return the blitzed onion mixture to the saucepan, along with the mushroom halves, and place on medium-high heat. Cook for about 5 minutes, for all the flavours, to come together.
- While the mushrooms are cooking, make the mash by putting the beans into a food processor along with the lemon juice, olive oil, 1/2 teaspoon flaked salt and 2 tablespoons of water. Blitz until completely smooth. Transfer to a medium saucepan and cook on medium-high heat for about 3 minutes, stirring, until warmed through (I just popped it in the microwave for 2 minutes).
- To serve, divide the butter bean mash between four plates. Top with four mushroom halves per plate and spoon over a generous amount of the oil and its accompanying aromatics (you won't need all of it, though - see intro).
BUTTER BEAN MASH
A herby butter bean mash with rosemary. Make this simple and vegan butter bean mash recipe in just a matter of minutes. It is inexpensive and nutritious.
Provided by Michelle Minnaar
Categories Side Dish
Time 35m
Yield 4
Number Of Ingredients 6
Steps:
- Gently fry the onion, garlic and rosemary in the oil until the onions are soft and cooked through.
- Add the butter beans to the pan, stir and heat through.
- Drizzle with lemon juice and stir in the zest.
- Mash the beans manually. Alternatively, pour half the mixture into a food processor and blend until smooth, stirring in the remaining butterbean mixture.
- Serve immediately.
Nutrition Facts : ServingSize 1 serving, Calories 232 calories, Sugar 4.6 g, Sodium 13 mg, Fat 8.3 g, SaturatedFat 1.3 g, Carbohydrate 32.4 g, Fiber 7.9 g, Protein 9.4 g
BUTTER BEAN MASH WITH GOAT CHEESE & CHIVES
A creamy, luxurious butter bean mash recipe with goat cheese and chive flavors! Butter bean mash is a low carb, high protein alternative to mashed potatoes and this decadent goat cheese and chive mash will completely win you over.
Provided by Christine Melanson
Categories Side Dishes
Time 12m
Number Of Ingredients 6
Steps:
- In a small to medium sized saucepan, heat your butter beans, butter and goat cheese over a low heat until the butter and cheese have melted into a creamy sauce.
- Mash the beans. I like to do this with an electric mixer but with enough time you can get results from a potato masher and fork. Get the beans fairly smooth, but with a little texture.
- Add the olive oil and mix through. Assess the texture. If you'd like more richness, add a little more oil or butter. More moisture? Add some milk.
- Add the chives, and salt and pepper to taste.
- Serve!
Nutrition Facts : ServingSize 1 g, Calories 397 kcal, Carbohydrate 42 g, Protein 21 g, Fat 17 g, SaturatedFat 9 g, Cholesterol 31 mg, Sodium 270 mg, Fiber 14 g, Sugar 6 g, UnsaturatedFat 7 g
BUTTER BEAN MASH
Creamy and versatile, this butter bean mash is packed with fibre and quicker and easier to prepare than standard potato mash. The default recipe serves 2 as a moderate side or 1 as a very substantial side. Nutrition information is based on 2 servings.
Provided by caroline
Categories Side
Time 15m
Yield 2
Number Of Ingredients 6
Steps:
- Drain the butter beans in a colander and rinse well.
- Heat the olive oil in a saucepan over a medium-high heat. Add the onions and gently fry until softened - around 4-5 minutes. Add the garlic to the pan and cook for a further minute.
- Add the beans to the pan along with the water. Season well and bring to a simmer. Cover and simmer for 10 minutes.
- Use an immersion blender to blitz the beans into a smooth paste. You can alternatively transfer to a food processer (you may have to work in batches).
- Stir the chives into the mash and season to taste, if needed.
Nutrition Facts : ServingSize 1, Calories 160 calories, Fat 3g, Carbohydrate 20g, Protein 8.5g
WHITE BEAN MASH
This is a garlicky, lemony, ultra-fabulous, utterly addictive bean mash.
Provided by Nigella
Yield Serves: approx. 4 - depending on what you serve it with
Number Of Ingredients 7
Steps:
- Put the 60ml / ¼ cup of olive oil in a saucepan, and mix in the garlic. Add the whole rosemary sprig, if using, and the lemon zest and warm through. Remove the rosemary, but do not throw away. Drain the beans and rinse under a tap to get rid of the gloop and then add to the pan and warm through, stirring and squishing with a wide, flat spoon so that the beans go into a nobbly mush. Season to taste; some beans come saltier than others. Serve the bean mash adorned with the reserved rosemary sprig.
CREAMY LEMON & GARLIC BUTTER BEAN MASH
This lovely vegan butter bean mash is the perfect side dish. It's so creamy, and the lemon and garlic make it extra tasty!
Provided by Charlie
Categories Side Dish
Time 22m
Number Of Ingredients 7
Steps:
- Add 1 tbsp of dairy-free butter and the garlic to a pan, and gently fry.
- Add in butter beans and cook for 10 mins till softened. Now add in the almond milk, the remaining 1 tbsp of dairy-free butter, lemon juice, salt and pepper, then mash.
Nutrition Facts : Calories 165 kcal, ServingSize 1 serving
PORTOBELLO 'STEAKS' AND BUTTER BEAN MASH
Portobello Mushroom 'Steaks' and Butter Bean Mash from Flavour by Yotam Ottolenghi. Suitable for vegans and dairy-free diets.
Provided by Yotam Ottolenghi
Categories dinner
Time 1h40m
Number Of Ingredients 14
Steps:
- Preheat oven to 170c/150c fan/325f/gas mark 3.
- Put all the ingredients for the 'steaks' and 1 tbsp sea salt into a large ovenproof pan, which has a lid.
- Arrange the mushrooms so they are domed side up, then top with a piece of parchment paper, pushing it down to cover all the ingredients. Cover with the lid, then transfer to the oven for 1 hour.
- Turn the mushrooms over, replacing the paper and lid and return to the oven for 20 minutes more or until the mushrooms are very tender but not falling apart.
- Use a pair of tongs to remove the mushrooms, to a chopping board, then cut them in half and set aside.
- Use a spoon to remove the onion, garlic and chilli, don't worry if you scoop up some of the spices and oil. Put them into a food processor or blender and blitz until smooth.
- Return the blitzed onion mixture, to the pan, along with the mushroom halves and place on a medium heat. Cook for about 5 minutes for the flavours to come together.
- While the mushrooms are cooking, make the mash by putting the beans into a food processor (or blender) along with the lemon juice, olive oil and 1/2 tsp salt and 2 tbsp water. Blitz until completely smooth. Transfer to a medium saucepan and cook on a medium heat for about 5 minutes, stirring until warmed through.
- To serve, divide the butter bean mash between 4 plates. Top with 4 mushroom halves per plate and spoon over a generous of the oil and it's accompanying aromatics (you won't nee all of it though).
- Enjoy!
Nutrition Facts : Calories 515.50, Fat 21.51, SaturatedFat 4.65, Carbohydrate 57.33, Fiber 16.73, Sugar 11.09, Protein 28.53, Sodium 2455.69, Cholesterol 27.56
YOTAM OTTOLENGHI'S BUTTERBEAN MASH WITH MUHAMMARA
Add a new dip to your repertoire with Yotam Ottolenghi's make-ahead recipe for creamy butterbean mash topped with a sweet and nutty red pepper and walnut muhammara.
Provided by Yotam Ottolenghi
Categories Starter
Number Of Ingredients 1
Steps:
- 1. Preheat the oven to 220°C fan. 2. Mix the peppers and oil and spread out on a large parchmentlined baking tray. Roast for 15 minutes, and then add the garlic. Continue to roast for 15 minutes, until the skin of the peppers is soft and starting to blacken and the garlic is golden-brown. 3. Place the peppers in a food processor, along with the garlic, thyme leaves, paprika, chilli flakes, vinegar, walnuts and ½ teaspoon of salt. Blitz to form a rough paste and set aside. 4. To make the mash, put the oil into a small saucepan and place on a medium heat. Once hot, add the garlic clove and thyme sprigs and fry very gently for 2-3 minutes, until the garlic starts to caramelise. Discard the garlic, and set the sprigs of thyme aside, along with 2 teaspoons of the oil. Pour the remaining oil into a food processor with the butterbeans, 1 tablespoon of water and ½ teaspoon of salt. Blitz until completely smooth, adding a little more water if you need to. Spread out on a large platter or a few plates, creating a natural rim around the edge, and spoon the red pepper sauce into the centre. Top with the crispy thyme springs and their oil.
More about "butter bean mash recipes"
MASHED BUTTER BEANS - A ZESTY BITE
From azestybite.com
Servings 2Estimated Reading Time 5 minsCategory Side DishTotal Time 15 mins
- Bring the water to a boil in a medium size pot. Rinse and drain the butter beans and add them to the boiling water. Cook for 5 minutes.
- Drain the water and add the beans to a food processor. Add the cream and cheese to the processor. Blend until it reaches a smooth consistency and then season with salt and pepper.
YOTAM OTTOLENGHI’S BEST BUTTERBEAN RECIPES - THE GUARDIAN
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MOZZARELLA CHICKEN WITH BUTTER BEAN MASH RECIPE - BBC FOOD
From bbc.co.uk
Servings 4Category Main Course
- Season the chicken breasts with salt and pepper. Spray a large, deep non-stick flameproof frying pan or sauté pan with oil and place over a high heat. Cook the chicken on each side for 3 minutes or until lightly browned.
- Reduce the heat to low, spray a little more cooking oil into the pan and cook the onion for 4-5 minutes, stirring until softened and lightly browned. Add the garlic and cook for a few seconds.
- Pour in the tomatoes. Stir in the tomato purée, oregano, olives and 300ml/10fl oz cold water. Bring to the boil and cook for 5 minutes, stirring regularly.
- Preheat the grill to its hottest setting. Top the chicken and sauce with the sliced mozzarella. Sprinkle with ground black pepper. Place under the hot grill and cook for 2-3 minutes or until the cheese melts.
- For the butter bean mash, spray a small non-stick saucepan with cooking oil and place over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for 1 further minute.
- Put the beans in a food processor with 100ml/3½fl oz water, a good pinch of salt and pepper. Add the cooked onion and garlic and blend to a thick purée.
- Divide the butterbean mash between 4 plates and add the chicken and sauce. Serve with freshly cooked vegetables or salad.
BUTTER BEAN MASH POTATO RECIPE (2022) QUICK & HEALTHY
From kathysvegankitchen.com
4.7/5 (6)Total Time 35 minsCategory SidesCalories 211 per serving
- Reduce to medium-low and boil uncovered for 30 minutes or until potatoes are soft when pierced with a fork
BUTTER BEAN MASH DIP RECIPE - THE DELICIOUS CRESCENT
From thedeliciouscrescent.com
Ratings 5Category AppetizerCuisine MediterraneanTotal Time 15 mins
- Drain the butter beans, rinse and put it in a food processor. Add garlic, lemon juice, olive oil, black pepper, salt to taste and process it until super smooth. Adjust the seasoning and set it aside.
- Heat a cast iron skillet at medium setting for five minutes. Hold your palm three inches above the pan and you should be able to feel the heat. Then add the almonds and roast at medium heat, stirring occasionally, for about 4 to 5 minutes. Cool the nuts and chop coarsely or crush using a mortar and pestle.
- In the same skillet, dry roast pumpkin seeds and sunflower seeds for about 3 minutes. Remove the seeds from skillet and set aside.
- In the skillet, take coriander seeds, cumin seeds, fennel seeds and dry roast for 30 seconds to 1 minute. When they begin to release the roasted aroma, lower the heat and add sesame and black seeds. Continue to dry roast until the sesame seeds start to tan, that is, about 30 seconds to 1 minute.
PORTOBELLO STEAKS AND BUTTER BEAN MASH - ETALK
From more.ctv.ca
- In a large ovenproof saucepan, for which you have a lid, combine the mushrooms, garlic, onion, chile flakes, red chile, cumin seeds, coriander seeds, tomato paste, olive oil, and salt and stir to mix. Arrange the mushrooms so they are domed-side up, then top with a piece of parchment paper, pushing it down to cover all the ingredients. Cover with the lid, then transfer to the oven for one hour. Turn the mushrooms over, replacing the paper and lid, and return to the oven for 20 minutes more, or until the mushrooms are very tender but not falling apart. Use a pair of tongs to transfer the mushrooms to a chopping board, then cut them in half and set aside.
- Reserving the oil, use a spoon to transfer the onion, garlic, and chile (discarding the stem; don’t worry if you scoop up some of the spices and oil) into the bowl of a small food processor and blitz until smooth. Return the blitzed onion mixture to the saucepan, along with the mushroom halves, and place on medium-high heat. Cook for about five minutes, for all the flavors to come together.
- For the mash: While the mushrooms are cooking, put the beans into a food processor along with the lemon juice, olive oil, water, and salt. Blitz until completely smooth. Transfer to a medium saucepan and cook on medium-high heat for about three minutes, stirring, until warmed through.
7 DELICIOUS BUTTER BEAN RECIPES TO MAKE FOR DINNER - …
From wellandgood.com
- Roast cauliflower, courgette, wild garlic pesto, and butter bean salad. The next time you want to make a warm and savory side dish, try this recipe that's loaded with butter beans, cauliflower, garlic, and pesto.
- Butter bean stew. Aside from butter beans, this stew also uses red onions, garlic, and tomatoes. "It's so great to make a big batch ahead of the week," said Rachel Ama, a vegan recipe creator and author of Rachel Ama’s Vegan Eats.
- Butter bean and coconut curry. Butter beans add protein and texture to your curry. "They're so 'meaty' and they pretty much absorb any flavors you add to them," said Elisa Rossi of Happy Skin Kitchen.
- Butter bean dip with sun-dried tomatoes. Chickpeas aren't the only legume that can be turned into a creamy dip. Butter beans can too, and this flavor-packed sun-dried tomato version is proof.
- Butter bean mash. Mashed potatoes... or mashed butter beans? This version is creamy, healthy, and filled with protein. Get the recipe: Butter bean mash.
- Butter bean burger. These burgers are super-simple and affordable to make. After blending up a handful of ingredients—including butter beans, onion, coconut oil, and tomato purée—in a food processor, you can bake them, grill them, or make them on the stovetop.
- Casserole with butter beans and mushrooms. Butter beans and mushrooms are the stars of this mouth-watering casserole that belongs on every weeknight dinner line-up.
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