High Protein Savory Mashed Beans

Creamy, flavorful, and packed with plant-based protein, this High Protein Savory Mashed Beans recipe is a nutritious twist on traditional comfort food. Featuring tender cannellini beans infused with the earthy aromas of fresh rosemary and thyme, this dish is elevated by the richness of sautéed garlic, a touch of zesty lemon juice, and a sprinkle of nutritional yeast for a cheesy, umami kick. Ready in just 25 minutes, these mashed beans are the perfect wholesome addition to your meal rotation—enjoy them as a cozy side dish, a hearty spread for toast, or a protein-packed base for grain bowls. Simple to prepare yet bursting with flavor, this recipe is as versatile as it is satisfying. Perfect for vegans, vegetarians, or anyone looking for a nutrient-dense, high-protein alternative to mashed potatoes!

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cups cannellini beans
• 3 tablespoons Extra Virgin Olive Oil
• 4 units garlic cloves
• 1 cup vegetable broth
• 1 teaspoon fresh rosemary
• 1 teaspoon fresh thyme
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons nutritional yeast

Directions

Step 1

Rinse the cannellini beans in a colander and drain them thoroughly.

Step 2

Peel the garlic cloves and mince them finely.

Step 3

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

Step 4

Add the minced garlic to the heated oil and sauté for about 2 minutes until the garlic becomes fragrant, but not browned.

Step 5

Add the rinsed cannellini beans to the saucepan and stir to coat them evenly with the garlic and oil mixture.

Step 6

Pour the vegetable broth into the pan, bringing the mixture to a gentle simmer. Let it cook for about 5 minutes.

Step 7

Stir in the rosemary and thyme, allowing their flavors to infuse into the beans for an additional 3 minutes.

Step 8

Use a potato masher or the back of a spoon to mash the beans until you reach your desired consistency, leaving some chunks for texture if preferred.

Step 9

Add the lemon juice, salt, pepper, and nutritional yeast to the mashed beans, stirring well to combine.

Step 10

Taste the mashed beans, and adjust seasoning if needed, adding more salt or pepper to taste.

Step 11

Remove the saucepan from heat and let it sit for a few minutes before serving to allow flavors to meld.

Step 12

Serve the high protein savory mashed beans warm, either as a side dish or a topping for toast or grain bowls.

Nutrition Facts

Serving size	(859.1g)

Amount per serving	% Daily Value*
Calories	917.4

Total Fat 44.2g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 0.7g
Cholesterol 0mg	0%
Sodium 4332.4mg	0%
Total Carbohydrate 97.1g	0%
Dietary Fiber 21.8g	0%
Total Sugars 4.3g
Protein 39.2g	0%

Vitamin D 0IU	0%
Calcium 223.5mg	0%
Iron 10.6mg	0%
Potassium 2157.8mg	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: 42.2%

Protein: 16.6%

Carbs: 41.2%