White Bean Mash Recipes

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EASY WHITE BEAN MASH WITH LEMON AND THYME



Easy White Bean Mash with Lemon and Thyme image

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.

Provided by Claire | Sprinkle and Sprouts

Categories     Side

Time 10m

Number Of Ingredients 8

2 cans white beans ((14oz/400g cans))
1 tbsp olive oil
2 sprig fresh thyme
1 lemon
1/2 cup vegetable stock
salt (to taste)
pepper (to taste)
EVOO (see notes)

Steps:

  • 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.

Nutrition Facts : Calories 213 kcal, Carbohydrate 34 g, Protein 12 g, Fat 4 g, Sodium 125 mg, Fiber 8 g, Sugar 1 g, ServingSize 1 serving

WHITE BEAN, PARSLEY & GARLIC MASH



White bean, parsley & garlic mash image

Canned beans and chickpeas are perfect for mashing when you need a speedy side dish

Provided by Good Food team

Categories     Dinner, Side dish, Supper

Time 15m

Number Of Ingredients 6

2 tbsp olive oil
1 shallot or 1⁄2 a small onion, finely chopped
2 garlic cloves , chopped
2 x 400g cans cannellini beans , drained
50ml stock or water
large handful flat-leaf parsley

Steps:

  • Heat the olive oil in a saucepan and tip in the shallots (or onion). Cook gently for 5 mins, then add the garlic cloves and cook for another 2 mins until soft.
  • Tip the cannellini beans into the pan and mash roughly, adding a little stock or water to loosen. Stir in the parsley with plenty of seasoning. Great with roast white fish, spicy chorizo and griddled scallops

GARLIC WHITE BEAN MASH IN A FLASH



Garlic White Bean Mash In A Flash image

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.

Provided by Nagi | RecipeTin

Categories     Sides

Time 4m

Number Of Ingredients 6

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

Steps:

  • 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 Facts : ServingSize 262 g, Calories 269 kcal, Carbohydrate 32.5 g, Protein 15.8 g, Fat 7.2 g, SaturatedFat 1.1 g, Sodium 127 mg, Fiber 10.7 g

MASHED WHITE BEANS



Mashed White Beans image

Take familiar techniques, like mashing, and apply them in new ways for this delicious side.

Provided by Martha Stewart

Categories     Food & Cooking     Quick & Easy Recipes

Time 10m

Number Of Ingredients 5

1 tablespoon olive oil
2 cloves garlic, minced
2 cans (19 ounces each) cannellini beans, drained and rinsed
1 tablespoon chopped fresh sage, (or 1 teaspoon dried)
Coarse salt and ground pepper

Steps:

  • In a large skillet, heat oil over medium heat. Cook garlic, stirring often, until golden, about 1 minute.
  • Add beans, sage, and 1 1/4 cups water. Cook, stirring often, until beans are hot and liquid thickens, about 4 minutes.
  • Mash beans, leaving some whole. Season with salt and pepper.

Nutrition Facts : Calories 223 g, Fat 4 g, Fiber 10 g, Protein 14 g

WHITE BEAN MASH



White Bean Mash image

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

60 millilitres olive oil (plus 2 teaspoons)
most of 1 clove garlic (crushed)
1 sprig fresh rosemary (optional)
grated zest 1 lemon
3 x 400 grams cans of white beans
salt (to taste)
pepper (to taste)

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.

FLASH-FRIED STEAK WITH WHITE BEAN MASH



Flash-Fried Steak with White Bean Mash image

When I was a child, steak houses always had something called minute steak, as in minnit, on the menu, economically attractive portions that needed a mere 60 seconds to cook through. In our house they were pronounced mynuoot steaks, as if in baffled disappointment at the meagreness of the meat provided. It's hard to throw off the idea that a steak should be something chunky and big enough to get your teeth into and I certainly like my meat rare. When I'm asked at a restaurant how I want my steak cooked, I tell them just to hit it on the head and walk it straight through. So I can do a proper, fleshly steak supper pretty damn fast, but when you're really up against it, this is the perfect almost-instant dinner. Under 5 minutes is what I'm talking about from start to finish - and that isn't bad. I could hone it down by sticking to the minute steak idea, and it's fine, only there's something like little school dinners about those sad little straggly rags of steam. This is my compromise: slender but still substantial steak that cooks for 90 seconds a side. And in that time, I've produced a garlicky, lemony, ultra-fabulous, utterly addictive bean mash. The recipe makes enough for 4, more if there are children eating too, but I have to come clean and say that I don't quite halve the amounts for the mash when there are just 2 of us eating. This is just too good, and I simply go down to two cans and a little less of everything else. I'm afraid I don't really want to reduce anything at all.

Provided by Nigella Lawson : Food Network

Categories     main-dish

Time 25m

Yield 4 servings

Number Of Ingredients 6

1/4 cup olive oil, plus 2 teaspoons, divided
Most of 1 clove garlic, minced
1 lemon, zested and juiced
3 (14-ounce) cans white beans
4 thin-cut sirloin or entrecote steaks, about 5 ounces each
Salt

Steps:

  • First get on with the beans: put the 1/4 cup of olive oil in a saucepan add in the garlic and the lemon zest and warm through.
  • Drain the beans and rinse under tap water, then add to the pan and warm through, stirring and squishing with a wide, flat spoon so that the beans go into a nubbly mush. Season, to taste. Some beans are saltier than others.
  • Meanwhile, heat a teaspoon of oil in a large frying pan or skillet and cook the steaks on high for about 1 1/2 minutes a side and remove to warmed plates, sprinkling some salt, to taste, over them as you do so.
  • Squeeze the lemon juice into the hot pan and let it bubble up with the meaty oil, then pour over the steaks. Serve immediately with the mash.

CREAMY WHITE BEAN AND VEGETABLE MASH



Creamy White Bean and Vegetable Mash image

Butter and cream usually mean mashed potatoes are off-limits for vegans, but this variation gets its silky texture from white beans instead. Adding the legumes also doubles the amount of protein compared with traditional spuds.

Provided by Martha Stewart

Categories     Food & Cooking     Quick & Easy Recipes

Yield Serves 6

Number Of Ingredients 7

2 tablespoons extra-virgin olive oil, plus more for drizzling
1 onion, chopped
1 stalk celery, thinly sliced
1 carrot, peeled and thinly sliced
2 pounds Yukon Gold potatoes, peeled and cut into 1-inch chunks
2 cups cooked white beans, drained (equivalent to one 16-ounce can)
Coarse salt and freshly ground pepper

Steps:

  • Heat oil in a medium saucepan over medium heat. Cook onion, celery, and carrot until translucent, 6 to 8 minutes. Add potatoes and white beans and cover with water by 2 inches. Season generously with salt. Bring to a boil, then reduce heat and simmer until potatoes are tender, about 8 minutes. Drain, reserving about 1 cup cooking water.
  • Mash vegetables, adding reserved water to adjust consistency. Season with salt and pepper and drizzle with oil before serving.

Nutrition Facts : Calories 206 g, Fat 5 g, Fiber 8 g, Protein 9 g, Sodium 316 g

WHITE BEAN, PARSLEY & GARLIC MASH



White Bean, Parsley & Garlic Mash image

I'm always on the look out for new things to do with beans. This is something that looks good to me for sure. I think it would be nice served with a white fish or maybe pork. I found this recipe in the March 2008 copy of BBC Good Food Magazine. The recipe says that it can be frozen.

Provided by Sarah_Jayne

Categories     Beans

Time 15m

Yield 4 serving(s)

Number Of Ingredients 8

2 tablespoons olive oil
1/2 small onion, finely chopped
2 garlic cloves, chopped
2 (15 ounce) cans cannellini beans, drained
1 1/2 fluid ounces vegetable stock
1/2 cup flat leaf parsley, roughly chopped
2 pinches salt
1 pinch pepper

Steps:

  • Heat oil in saucepan and tip in chopped onion.
  • Cook gently for 5 minutes.
  • Add the chopped garlic cloves and cook for another 2 minutes until soft.
  • Tip the beans into the pan and mash roughly.
  • Add stock to loosen as you mash.
  • Stir in the parsley and the salt and pepper.

Nutrition Facts : Calories 363.9, Fat 7.6, SaturatedFat 1.1, Sodium 95.1, Carbohydrate 55.2, Fiber 13.8, Sugar 1.2, Protein 21.1

WHITE BEAN SPREAD WITH GARLIC & ROSEMARY



White Bean Spread With Garlic & Rosemary image

This spread has a long shelf life - it can be refrigerated for up to 2 weeks - and can be pulled out for impromptu entertaining.

Provided by USA WEEKEND columnist Pam Anderson

Categories     Appetizers and Snacks     Dips and Spreads Recipes     Bean Dip Recipes

Yield 16

Number Of Ingredients 4

2 tablespoons olive oil, plus extra for drizzling
2 garlic cloves, peeled
2 teaspoons minced fresh rosemary
1 (16 ounce) can white beans, undrained

Steps:

  • Place olive oil, garlic and rosemary in a 10-inch skillet. Heat pan until ingredients start to sizzle. Add beans and their liquid to the pan. As beans cook, mash them with a wooden spoon or potato masher. Cook until mixture is a loose spread consistency (it will thicken as it cools). Transfer to a serving bowl or storage container.

Nutrition Facts : Calories 48.2 calories, Carbohydrate 6.2 g, Fat 1.8 g, Fiber 1.4 g, Protein 2.1 g, SaturatedFat 0.3 g, Sodium 1.5 mg, Sugar 0.1 g

WHITE BEAN MASH



WHITE BEAN MASH image

Categories     Salad     Bean     Side

Yield 4-6 people

Number Of Ingredients 9

2 cups (500 mL) white or red kidney beans
3 cloves garlic
½ small onion
½ cup (125 mL) hot vegetable stock
2 tbsp (25 mL) chopped fresh sage
3 tbsp (45 mL) drained, chopped, oil-packed sun-dried tomatoes
2 tbsp (25 mL) chopped fresh basil or Italian parsley
½ tsp (2 mL) salt
Pinch pepper

Steps:

  • 1. Sort through beans and remove any stones. Rinse in fine mesh sieve. 2. Combine 8 cups (2 L) water and white kidney beans in large deep bowl. Cover and refrigerate overnight. Discard water and rinse beans. 3. Bring 8 cups (2 L) fresh water, soaked beans, garlic and onion to boil in large pot. Reduce heat; partially cover and simmer for 1 to 1½ hours or until beans are very tender. Drain well and return to pot. 4. Add vegetable stock and mash beans with potato masher until smooth. Stir in sage, tomatoes, basil, salt and pepper. Other Bean Options: Romano beans. Canned Bean Option: Use three 19 oz cans white or red kidney or Romano beans, drained and rinsed.

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