White Bean Parsley and Garlic Mash

Creamy, vibrant, and packed with flavor, this White Bean Parsley and Garlic Mash is a quick and healthy dish that shines as a versatile side or dip. Featuring tender cannellini beans blended with fresh parsley, aromatic garlic, zesty lemon juice, and silky olive oil, this recipe delivers a rich, plant-based mash that's both comforting and refreshing. The simple preparation—just 15 minutes from start to finish—makes it perfect for weeknight dinners or a crowd-pleasing snack. Serve it warm as a hearty alternative to mashed potatoes or chilled as a spread for crusty bread. With its wholesome ingredients and bold Mediterranean-inspired flavors, this dish is a nutritious addition to any table.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 4

Ingredients

• 400 grams cannellini beans (or other white beans), canned or cooked
• 30 grams fresh parsley, finely chopped
• 2 pieces garlic cloves, minced
• 3 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice, freshly squeezed
• 60 milliliters vegetable stock or water
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper, freshly ground

Directions

Step 1

Rinse and drain the canned white beans (or prepare cooked beans if using dried).

Step 2

In a medium saucepan over medium heat, add 1 tablespoon of olive oil and the minced garlic. Sauté the garlic for 1-2 minutes, or until fragrant but not browned.

Step 3

Add the white beans to the saucepan along with the vegetable stock (or water). Stir and cook for 2-3 minutes to warm through.

Step 4

Remove the saucepan from heat and transfer the mixture to a food processor or blender. Alternatively, use a potato masher if you prefer a chunkier texture.

Step 5

Add the parsley, remaining olive oil, lemon juice, salt, and black pepper to the beans. Blend or mash until you achieve a smooth and creamy consistency.

Step 6

Taste and adjust seasoning with more salt, pepper, or lemon juice as desired.

Step 7

Serve warm or at room temperature as a side dish or spread. Drizzle with extra olive oil and garnish with additional parsley if desired.

Nutrition Facts

Serving size	(560.4g)

Amount per serving	% Daily Value*
Calories	726.5

Total Fat 43.9g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 2339.3mg	0%
Total Carbohydrate 67.5g	0%
Dietary Fiber 20.0g	0%
Total Sugars 3.0g
Protein 23.2g	0%

Vitamin D 0IU	0%
Calcium 269.9mg	0%
Iron 9.8mg	0%
Potassium 1604.8mg	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: 52.1%

Protein: 12.2%

Carbs: 35.6%