Dairy-Free Savory Mashed Beans

Creamy, hearty, and bursting with savory flavor, Dairy-Free Savory Mashed Beans are the perfect plant-based comfort food. This simple yet elevated recipe transforms humble cannellini beans into a silky mash infused with the rich flavors of garlic, onion, fresh thyme, and a touch of nutritional yeast for a cheesy, umami kick—all without dairy! Simmered in vegetable broth and finished with a bright splash of lemon juice, these mashed beans are a versatile side dish, a spread for toast, or even a satisfying base for roasted vegetables. Ready in just 35 minutes, it’s an easy, wholesome recipe that’s both vegan and gluten-free, making it the go-to choice for those looking to indulge in a healthy, flavorful meal. Don’t forget to garnish with fresh parsley for a pop of color and freshness!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups cannellini beans (cooked or canned, drained and rinsed)
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 medium onion, finely chopped
• 1 cup vegetable broth
• 2 tablespoons nutritional yeast
• 1 tablespoon fresh thyme leaves
• 1 teaspoon salt
• 0.5 teaspoon black pepper, freshly ground
• 1 tablespoon lemon juice
• 2 tablespoons parsley, chopped (optional, for garnish)

Directions

Step 1

In a medium-sized saucepan, heat the olive oil over medium heat.

Step 2

Add the minced garlic and chopped onion. Sauté for about 5 minutes, or until the onion is translucent and fragrant.

Step 3

Stir in the cannellini beans, ensuring they are well coated in the oil and onions.

Step 4

Pour in the vegetable broth and bring the mixture to a gentle simmer.

Step 5

Add the nutritional yeast, fresh thyme leaves, salt, and pepper. Stir to combine.

Step 6

Cover the saucepan and let the mixture cook for about 10-15 minutes, stirring occasionally until the beans are tender and infused with flavors.

Step 7

Remove the pan from heat. Using a potato masher or an immersion blender, mash the beans until you reach your desired consistency. For a chunkier texture, mash lightly.

Step 8

Mix in the lemon juice for added brightness and adjust seasoning if necessary.

Step 9

Serve the mashed beans warm, garnished with chopped parsley if desired.

Nutrition Facts

Serving size	(829.6g)

Amount per serving	% Daily Value*
Calories	932.4

Total Fat 46.2g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 4.7g
Cholesterol 0mg	0%
Sodium 3936.9mg	0%
Total Carbohydrate 97.9g	0%
Dietary Fiber 31.4g	0%
Total Sugars 11.0g
Protein 40.2g	0%

Vitamin D 0IU	0%
Calcium 290.1mg	0%
Iron 11.5mg	0%
Potassium 2058.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.9%

Protein: 16.6%

Carbs: 40.4%