Low Carb Savory Mashed Beans

Creamy, flavorful, and irresistibly satisfying, Low Carb Savory Mashed Beans is the ultimate alternative to heavy side dishes. This recipe transforms humble white kidney beans into a velvety, herb-infused masterpiece, perfectly seasoned with fresh rosemary, garlic, and black pepper. A splash of unsweetened almond milk adds creaminess without the carbs, while a sprinkle of Parmesan cheese (optional) elevates the dish with a touch of richness. Whether served alongside roasted vegetables or as a standalone low-carb delight, this dish is quick to prepare, requiring just 25 minutes from start to finish. Garnished with fresh parsley, it’s a hearty, healthy, and versatile choice for any meal.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cups canned white kidney beans (cannellini), drained and rinsed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon fresh rosemary, finely chopped
• 0.25 cup unsweetened almond milk
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons Parmesan cheese, grated (optional for non-vegan)
• 1 tablespoon fresh parsley, chopped (for garnish)

Directions

Step 1

In a large skillet over medium heat, add olive oil and sauté minced garlic until fragrant, about 1-2 minutes.

Step 2

Add the drained white kidney beans to the skillet. Stir well to combine with the garlic and oil.

Step 3

Season with fresh rosemary, salt, and pepper. Continue to cook for another 3-4 minutes, allowing the flavors to meld.

Step 4

Add the unsweetened almond milk to the skillet and reduce the heat to low.

Step 5

Using a potato masher or fork, mash the beans until they reach your desired consistency. For a smoother texture, use an immersion blender.

Step 6

If using, fold in Parmesan cheese for a richer flavor.

Step 7

Adjust seasoning with additional salt and pepper to taste.

Step 8

Transfer the mashed beans to a serving dish and garnish with fresh parsley.

Step 9

Serve warm as a side dish, or enjoy as a main course for a low-carb meal.

Nutrition Facts

Serving size	(591.7g)

Amount per serving	% Daily Value*
Calories	723.4

Total Fat 33.5g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 4mg	0%
Sodium 1889.2mg	0%
Total Carbohydrate 77.7g	0%
Dietary Fiber 22.8g	0%
Total Sugars 1.9g
Protein 30.6g	0%

Vitamin D 22.0IU	0%
Calcium 455.7mg	0%
Iron 10.2mg	0%
Potassium 1551.2mg	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: 41.0%

Protein: 16.7%

Carbs: 42.3%