Paleo Savory Mashed Beans

Creamy, herby, and irresistibly satisfying, Paleo Savory Mashed Beans are a delightful twist on traditional side dishes. This quick and easy recipe combines tender white beans with the earthy flavors of fresh rosemary and thyme, balanced perfectly with a zesty hint of lemon juice. Gently cooked with garlic-infused olive oil and softened with a splash of vegetable broth, these beans are mashed to your desired consistency—rustic and chunky or smooth and velvety. Ready in just 25 minutes, this Paleo-friendly dish makes an excellent accompaniment to grilled meats, roasted vegetables, or hearty salads. Packed with plant-based protein and simple, wholesome ingredients, it’s a perfect choice for anyone craving comfort food with a healthy twist.

Nutriscore Rating: 90/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cups cooked white beans (like cannellini or great northern beans)
• 2 tablespoons olive oil
• 2 units garlic cloves, minced
• 1 teaspoon fresh rosemary, chopped
• 1 teaspoon fresh thyme, chopped
• 1 tablespoon lemon juice
• 0.5 teaspoon sea salt
• 0.25 teaspoon freshly ground black pepper
• 0.5 cup vegetable broth or water

Directions

Step 1

Start by draining and rinsing the cooked white beans to remove any excess moisture.

Step 2

In a medium saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.

Step 3

Add the drained beans to the saucepan and stir to combine with the garlic and olive oil.

Step 4

Sprinkle in the chopped rosemary, chopped thyme, sea salt, and freshly ground black pepper. Stir well to evenly distribute the herbs and seasoning.

Step 5

Pour in the vegetable broth or water to help soften the beans as they heat through. Continue to cook, stirring occasionally, for about 10 minutes or until the beans are very soft.

Step 6

Remove the saucepan from the heat and use a potato masher or immersion blender to mash the beans to your desired consistency. For a chunkier texture, mash lightly; for a smoother texture, blend until smooth.

Step 7

Stir in the lemon juice to add brightness to the dish.

Step 8

Taste and adjust seasoning if necessary. Serve warm as a side dish or a base for your favorite Paleo-friendly mains.

Nutrition Facts

Serving size	(626.4g)

Amount per serving	% Daily Value*
Calories	918.4

Total Fat 29.8g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1639.6mg	0%
Total Carbohydrate 120.3g	0%
Dietary Fiber 30.9g	0%
Total Sugars 2.6g
Protein 47.2g	0%

Vitamin D 0IU	0%
Calcium 303.2mg	0%
Iron 10.2mg	0%
Potassium 2359.3mg	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: 28.6%

Protein: 20.1%

Carbs: 51.3%