Low Fat Savory Mashed Beans

Whip up a comforting bowl of Low Fat Savory Mashed Beans, a healthy and flavorful alternative to traditional sides like mashed potatoes. This plant-based recipe uses creamy white beans, fresh thyme, and a touch of lemon juice to create a dish that’s both light and satisfying. Garlic sautéed in olive oil lays the foundation for bold, aromatic flavors, while low-sodium vegetable broth ensures a smooth, luscious texture without the extra fat. Ready in just 30 minutes, this versatile dish works beautifully as a side for roasted vegetables, grilled meats, or as a dip for crusty bread. Garnished with fresh parsley, it’s an easy and wholesome recipe perfect for weeknight dinners or meal prepping. Tags: healthy mashed beans, low-fat side dish, vegan mashed beans recipe.

Nutriscore Rating: 84/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 cans (15 oz each) Canned White Beans (such as cannellini or great northern beans)
• 3 large cloves Garlic Cloves, minced
• 1 cup Low Sodium Vegetable Broth
• 2 tablespoons Olive Oil
• 1 tablespoon Fresh Thyme Leaves
• 1 tablespoon Lemon Juice
• 0.5 teaspoon Salt
• 0.25 teaspoon Black Pepper
• 2 tablespoons Chopped Fresh Parsley for garnish

Directions

Step 1

Drain and rinse the canned white beans thoroughly under cold water, then set aside.

Step 2

In a medium-sized saucepan over medium heat, add the olive oil and allow it to warm slightly.

Step 3

Add the minced garlic to the saucepan and sauté for about 1-2 minutes, stirring constantly until the garlic is fragrant and lightly golden.

Step 4

Pour the vegetable broth into the saucepan and bring it to a simmer.

Step 5

Add the drained beans and fresh thyme to the saucepan, stirring well to combine.

Step 6

Reduce the heat to low, cover, and let it simmer for about 10 minutes, stirring occasionally, until the beans are very tender and begin to break down.

Step 7

Remove the saucepan from the heat and stir in the lemon juice, salt, and black pepper.

Step 8

Using a potato masher or an immersion blender, mash the beans until they reach your desired level of smoothness. For a chunkier texture, mash less, and for a creamier texture, mash more thoroughly.

Step 9

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

Step 10

Transfer the mashed beans to a serving bowl and sprinkle with chopped fresh parsley for a pop of color and added flavor.

Step 11

Serve immediately as a delicious and healthy side dish, or cool and store in an airtight container in the refrigerator for up to three days.

Nutrition Facts

Serving size	(1154.3g)

Amount per serving	% Daily Value*
Calories	1015.5

Total Fat 31.3g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3940.1mg	0%
Total Carbohydrate 140.6g	0%
Dietary Fiber 40.1g	0%
Total Sugars 7.9g
Protein 47.9g	0%

Vitamin D 0IU	0%
Calcium 442.3mg	0%
Iron 17.5mg	0%
Potassium 2255.1mg	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: 27.2%

Protein: 18.5%

Carbs: 54.3%