Low Sodium Savory Mashed Beans
Transform your meals with this wholesome and flavorful recipe for Low Sodium Savory Mashed Beans! This heart-healthy dish combines creamy low-sodium white beans with robust notes of garlic, fresh rosemary, and thyme, all brought together with a splash of zesty lemon juice. Perfectly seasoned without the need for added salt, it's a guilt-free side dish or versatile spread that pairs beautifully with roasted vegetables, grilled proteins, or warm crusty bread. Ready in just 25 minutes, this easy-to-make recipe is ideal for weeknight dinners or meal prep. Packed with plant-based protein and simple, fresh ingredients, it’s a nutritious and satisfying addition to any table.
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Ingredients
- 2 cups (about 1 can) canned low-sodium white beans
- 3 tablespoons olive oil
- 3 cloves garlic
- 1 tablespoon lemon juice
- 1 teaspoon fresh rosemary
- 1 teaspoon fresh thyme
- 0.5 teaspoon ground black pepper
- 0.25 cup water or low-sodium vegetable broth
Directions
Step 1
Rinse and drain the canned low-sodium white beans to remove excess liquid and sodium.
Step 2
Peel and mince the garlic cloves.
Step 3
In a medium saucepan, heat the olive oil over medium heat.
Step 4
Add the minced garlic to the saucepan and sauté for 1-2 minutes until fragrant, being careful not to burn it.
Step 5
Add the drained beans to the saucepan with the garlic, stirring to combine and coat with the oil.
Step 6
Pour in the lemon juice and add the fresh rosemary and thyme. Stir well to incorporate the flavors.
Step 7
Add the water or low-sodium vegetable broth to the pan and bring to a simmer.
Step 8
Reduce the heat and let the mixture cook for about 10 minutes, stirring occasionally, until the beans are very tender and starting to break down.
Step 9
Remove the saucepan from heat and mash the beans using a potato masher or the back of a spoon until a creamy consistency is achieved. Add more water or broth if needed to reach your desired consistency.
Step 10
Stir in the ground black pepper, and adjust seasoning to taste. Consider adding more herbs if desired.
Step 11
Serve warm as a side dish or cooled as a spread. Enjoy!
Nutrition Facts
| Serving size | (600.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 798.1 |
| Total Fat 43.9g | 0% |
| Saturated Fat 6.5g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 0mg | 0% |
| Sodium 512.4mg | 0% |
| Total Carbohydrate 77.3g | 0% |
| Dietary Fiber 22.5g | 0% |
| Total Sugars 4.1g | |
| Protein 26.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 243.5mg | 0% |
| Iron 9.9mg | 0% |
| Potassium 1524.2mg | 0% |
Source of Calories