Soy-Free Savory Mashed Beans
Creamy, comforting, and entirely soy-free, this Savory Mashed Beans recipe is a flavorful twist on traditional sides. Made with protein-packed cannellini beans, sautéed garlic, and a splash of lemon juice, this dish is infused with the earthy warmth of fresh rosemary and the umami kick of nutritional yeast. Simmered in vegetable broth for depth and mashed to your preferred texture—either chunky or velvety smooth—this easy recipe comes together in just 25 minutes, making it perfect for busy weeknights or elevated entertaining. Serve it hot as a plant-based side dish or a hearty component in grain bowls for a wholesome, gluten-free meal option that's big on flavor yet simple to prepare.
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Ingredients
- 2 cans (15 oz each), drained and rinsed cannellini beans
- 2 tablespoons olive oil
- 3 minced garlic cloves
- 1 cup vegetable broth
- 1 tablespoon lemon juice
- 1 teaspoon, finely chopped fresh rosemary
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons nutritional yeast
Directions
Step 1
In a large saucepan, heat the olive oil over medium heat.
Step 2
Add the minced garlic and sauté for about 1 minute, until fragrant.
Step 3
Place the drained and rinsed cannellini beans in the saucepan.
Step 4
Pour in the vegetable broth and bring the mixture to a simmer.
Step 5
Reduce the heat to low and add the lemon juice, finely chopped rosemary, salt, black pepper, and nutritional yeast.
Step 6
Using a potato masher, mash the beans until you reach your desired consistency. You can either leave it slightly chunky or mash it completely smooth.
Step 7
Continue to cook the mashed beans on low heat for an additional 5 minutes, stirring frequently.
Step 8
Taste and adjust the seasoning with more salt or pepper if needed.
Step 9
Serve hot as a side dish or a main meal component.
Nutrition Facts
| Serving size | (1150.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1053.5 |
| Total Fat 30.1g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 3.4g | |
| Cholesterol 0mg | 0% |
| Sodium 4040.2mg | 0% |
| Total Carbohydrate 140.0g | 0% |
| Dietary Fiber 31.7g | 0% |
| Total Sugars 3.9g | |
| Protein 56.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 315.6mg | 0% |
| Iron 15.5mg | 0% |
| Potassium 3035.5mg | 0% |
Source of Calories