Heart-Healthy Savory Mashed Beans
Creamy, flavorful, and packed with nutrients, Heart-Healthy Savory Mashed Beans make a perfect side dish or plant-based dip for your next meal. Featuring protein-rich cannellini beans, fragrant garlic, and the earthy aroma of fresh rosemary, this quick and easy recipe comes together in just 20 minutes. A splash of zesty lemon juice and a garnish of freshly chopped parsley brighten the dish, while low-sodium vegetable broth keeps it light and heart-conscious. Mashed to your preferred texture, this wholesome recipe offers a satisfying alternative to traditional mashed potatoes, perfect for pairing with roasted vegetables, fresh bread, or grilled proteins. Tag this versatile, Mediterranean-inspired delight as a go-to option for healthy, savory comfort food!
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Ingredients
- 2 cans cannellini beans
- 2 tablespoons extra virgin olive oil
- 3 units garlic cloves
- 0.5 cup low-sodium vegetable broth
- 1 teaspoon fresh rosemary leaves
- 1 tablespoon lemon juice
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon sea salt
- 2 tablespoons fresh parsley
Directions
Step 1
1. Drain and rinse the cannellini beans thoroughly to reduce excess sodium and set aside.
Step 2
2. On medium heat, add olive oil to a large skillet.
Step 3
3. Add minced garlic to the skillet and sauté for about 2 minutes, until fragrant.
Step 4
4. Stir in the cannellini beans, vegetable broth, and rosemary leaves.
Step 5
5. Cook, stirring occasionally, for about 5 minutes until the beans are warmed through.
Step 6
6. Using a potato masher or fork, mash the beans to the desired consistency directly in the skillet.
Step 7
7. Stir in lemon juice, black pepper, and sea salt.
Step 8
8. Cook for an additional 2 minutes, blending the flavors thoroughly.
Step 9
9. Remove from heat, then fold in the freshly chopped parsley.
Step 10
10. Taste and adjust seasoning if necessary before serving.
Nutrition Facts
| Serving size | (983.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 884.7 |
| Total Fat 28.1g | 0% |
| Saturated Fat 4.0g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2811.6mg | 0% |
| Total Carbohydrate 116.6g | 0% |
| Dietary Fiber 25.6g | 0% |
| Total Sugars 1.0g | |
| Protein 44.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 282.6mg | 0% |
| Iron 13.1mg | 0% |
| Potassium 2438.2mg | 0% |
Source of Calories