Red Bean Mash South Beach Diet Phase 1

Meet your new favorite guilt-free indulgence: Red Bean Mash, a South Beach Diet Phase 1 recipe that’s as creamy as it is flavorful. Perfectly spiced with ground cumin and paprika, and brightened by a splash of fresh lemon juice, this healthy dish transforms pantry staples like canned red kidney beans and garlic into a protein-packed, fiber-rich delight. Ready in just 15 minutes, this versatile mash can double as a satisfying side dish or a zesty dip for Phase 1-approved veggies like celery and bell peppers. Garnished with optional fresh parsley for a pop of color, it’s the ultimate low-carb, heart-healthy addition to your meal plan, delivering bold flavors while keeping you on track.

Nutriscore Rating: 84/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 4

Ingredients

• 1 can (15 ounces) canned red kidney beans
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic
• 2 tablespoons fresh lemon juice
• 0.5 teaspoons ground cumin
• 0.5 teaspoons paprika
• 0.25 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons water
• 1 tablespoon chopped parsley (optional, for garnish)

Directions

Step 1

Drain and rinse the canned red kidney beans thoroughly under cold water to remove excess sodium.

Step 2

In a small skillet, heat 1 tablespoon of olive oil over medium heat. Add minced garlic and sauté for 30-60 seconds until fragrant but not browned.

Step 3

Transfer the rinsed beans and sautéed garlic to a food processor.

Step 4

Add the remaining 1 tablespoon of olive oil, lemon juice, ground cumin, paprika, salt, black pepper, and 2 tablespoons of water to the food processor.

Step 5

Blend the mixture until smooth and creamy. If the mixture is too thick, add 1 additional tablespoon of water at a time, blending after each addition, until the desired consistency is reached.

Step 6

Taste the mash and adjust seasoning if needed, adding salt or lemon juice as preferred.

Step 7

Spoon the red bean mash into a serving bowl and garnish with chopped parsley, if desired.

Step 8

Serve warm or at room temperature as a side dish or use it as a flavorful dip with Phase 1-approved vegetables like celery sticks, cucumber slices, or bell pepper strips.

Nutrition Facts

Serving size	(525.5g)

Amount per serving	% Daily Value*
Calories	624.0

Total Fat 30.2g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1739.7mg	0%
Total Carbohydrate 70.7g	0%
Dietary Fiber 20.5g	0%
Total Sugars 2.9g
Protein 23.8g	0%

Vitamin D 0IU	0%
Calcium 161.8mg	0%
Iron 8.2mg	0%
Potassium 1419.8mg	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: 41.8%

Protein: 14.7%

Carbs: 43.5%