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Vegan Butter 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.
Beans are so underrated. They are ridiculously cheap, but are simply jam-packed with all the goodness you can get. And if you have a tooth against carbs, and would rather stay away from the good old mashed potatoes, then you really have to try this white bean mash.
The wonderful trio of garlic, rosemary and garlic simply transforms this dish, making it so flavourful that is very hard to believe it is vegan. I actually prefer it as a spread most of the times, it makes for a cheap, but highly nutritious breakfast or brunch. Or even party food, especially for those on a vegetarian or vegan diet.
It can also be served as a dip with different raw veggies or breadsticks, there are only 136 calories per serving, which makes this mash a perfect choice for any lifestyle. Beans that works beautifully here are butter beans, cannellini beans, black beans, pinto beans, kidney beans, or any other canned beans you like.
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Step-by-step photos and instructions
Variations
How to serve the bean mash
Other spreads
Butter Bean Mash
Step-by-step photos and instructions
Heat up the oil in a pan, add the chopped onion, and fry until golden
Add the garlic and fry for a further 30 seconds
In go the beans, salt, pepper and paprika together with the hot water
Leave everything to simmer for 1 minute, then transfer to a blender
Blend to the desired consistency
Garnish with rosemary sprigs and serve
Variations
If you go for the good old tin of beans, this dip is ready in no time. It can also be made with dry beans, but it takes a bit longer, since you will have the soak them first for a few hours, ideally overnight, then boil them until the beans become soft. But, I am sure you will agree, if you only what a small serving, canned bins are a lot better to use.
How to serve the bean mash
My favourite way of serving this mash is on toast - it makes a lovely spread that is nutritious, low in calories, and so healthy too. It can also be enjoyed as a dip with chopped veggies, breadsticks, crostini and so on.
But, as a mash, it can also successfully replace the regular white mash as a side dish with anything you would normally serve that with: side dish for any roast, sausages, ham, and so on.
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Butter Bean Mash
Vegan Butter 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.
4.59 from 17 votes
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Course: Appetizer
Cuisine: Romanian
Prep Time: 5 minutesminutes
Cook Time: 5 minutesminutes
Total Time: 10 minutesminutes
Servings: 4people
Calories: 78kcal
Author: Daniela Apostol
Ingredients
2tinsbutter beans(2x 400 g, 13 oz)
3garlic cloves
1onion
½teaspoonsalt
¼teaspoonpepper
½teaspoonpaprika
2tablespoonolive oil
¼cupboiled water
rosemary sprigs to garnish
Metric - US Customary
Instructions
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.
Notes
Beans that works beautifully here are butter beans, cannellini beans, black beans, pinto beans, kidney beans, or any other canned beans you like.
To make roasted butter beans using the dried variety, you need to soak and boil them first. Soak your butter beans overnight in cold water, before draining and rinsing them. Tip them into a large heavy pan, then add enough water to cover them and then some.
Compared to cannellini beans, standard butter beans are quite large; the latter measures up to an inch and a half while cannellini beans typically grow no longer than ½ an inch. Moreover, in Italy and some parts of the United States, cannellini beans are also referred to as white kidney beans.
In fact, red beans & rice fans have spoken when it comes to their secret ingredients, and quite a few swear by the addition of butter – throughout the cooking process, as well as at the end. The exact amount varies from cook to cook, but when in doubt, you can't go wrong by adding a little more.
Slow-simmering with only enough water to keep the beans covered creates a thick “sauce.” If you add too much water it will be thin and not have the right consistency. It means checking them about every 20 minutes and adding a little water if needed. That does take more effort however the end result is worth it.
Well, rest assured; the two are actually one in the same. There's no difference between lima beans and butter beans, though sometimes they're sold at different stages of maturity. As a matter of fact, our Large Lima Beans packaging actually states Butter Beans in parentheses, just to clarify.
If you don't have time to presoak, don't sweat it– your beans will still be tender and delicious. However, there is one exception: if you're starting with old beans that have suffered moisture loss (Primary Beans defines as beans older than 2 years from harvest), a presoak may help you achieve evenly cooked beans.
Beans tend to be healthier than pasta since they contain more nutrients than white pasta alone. Similar to chickpeas and lentils, beans are excellent sources of fiber and plant-based protein. Easily incorporated into various dishes, beans have several health benefits including promoting a healthy gut and heart.
Butter Beans are a fantastically healthy ingredient – they're high in protein and fibre, and they're an excellent source of carbohydrates. Low in fat and calories but high in folate, starch and iron, they're one of the best store cupboard ingredients there is.
If you boil them too rapidly, they will split and fall apart. Stir them regularly and gently, add more water if necessary. Cooking time may take anywhere from an hour to three, depending on the age and brand of bean you are using. You want them to be soft and velvety, but not falling apart.
Overcooked beans will have an undesirable texture, but they may not be harmful if eaten. Furthermore, most people will spit them out rather than swallow them and ingest overcooked food. So, [overcooking] certainly can take away from the flavor and make beans taste bad. But, if you overcook your beans, don't worry!
Soaking in Cold Water: Soak the Lima beans in cold water for 8 hours, drain, and then soak them again. This method helps to remove some of the bitterness [1].
Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish. Open your cans of beans using a can opener. There may be sharp edges from opening the can.
The starchy leftover liquid from canned beans or simmered dried beans can also be used as a substitute for any stock or broth or added to thicken soups, stews and sauces. Freeze extra liquid for later use. Caveats: If you're using aquafaba from canned beans, consider these health suggestions.
Add 1 cup butter beans into a sieve, rinse under cold water, making sure to remove any debris or broken beans, add the beans into a lage bowl and fill with 4 cups (1 liter) cold water, let them sit overnight or between 8 to 12 hours.
Drain the beans back into the sieve, rinse under cold water and set aside.
Lima beans are almost always cooked. If you buy dried beans, you will need to soak them first. Before soaking beans, spread them on a flat surface and remove all debris, small stones, or damaged beans. Then, rinse the beans in a strainer under cool running water.
These beans can often take much longer to soften while soaking and cooking, up to twice the time! Baking soda can help significantly since it increases the pH of the water, disintegrating that pectin and allowing beans to soften quicker.
Introduction: My name is Neely Ledner, I am a bright, determined, beautiful, adventurous, adventurous, spotless, calm person who loves writing and wants to share my knowledge and understanding with you.
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