Whole30 Savory Mashed Beans
Creamy, hearty, and bursting with flavor, Whole30 Savory Mashed Beans are a wholesome side dish that’s both comforting and nutritious. Made with tender cannellini beans, aromatic sautéed onions, and garlic, and enriched with vegetable broth and a touch of nutritional yeast for a cheesy, umami kick, this recipe is a plant-based delight that fits seamlessly into your Whole30 goals. Fresh thyme and parsley add vibrant herbal notes, while a silky drizzle of olive oil ties all the flavors together. Easy to prepare in just 30 minutes, these mashed beans are perfect as a side dish for roasted veggies or grilled proteins, making them a must-try for anyone seeking healthy yet indulgent comfort food. Keywords: Whole30 mashed beans, savory side dish, healthy mashed beans recipe, plant-based comfort food.
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Ingredients
- 3 cups cannellini beans
- 2 tablespoons extra-virgin olive oil
- 1 medium, finely chopped onion
- 3 cloves, minced garlic
- 1 cup vegetable broth
- 2 tablespoons nutritional yeast
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon, chopped fresh thyme
- 2 tablespoons, chopped fresh parsley
Directions
Step 1
Place the cannellini beans in a large bowl and cover with plenty of water. Soak overnight or for at least 8 hours. Drain and rinse before use.
Step 2
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 5-7 minutes until it becomes translucent and aromatic.
Step 3
Stir in the minced garlic and continue to sauté for another minute until the garlic is fragrant.
Step 4
Add the soaked and rinsed cannellini beans to the skillet along with the vegetable broth. Stir well to combine.
Step 5
Cover the skillet and let the beans cook, stirring occasionally, for about 10 minutes until the beans are tender.
Step 6
Remove the skillet from heat and transfer the beans mixture to a large bowl or leave in the skillet if it's easy to mash in.
Step 7
Use a potato masher or an immersion blender to mash the beans to your desired consistency. If you prefer smoother mashed beans, blend longer.
Step 8
Stir in the nutritional yeast, salt, black pepper, fresh thyme, and fresh parsley until well combined. Adjust seasoning to taste.
Step 9
Serve the savory mashed beans immediately as a side dish with your choice of Whole30-compliant proteins and vegetables.
Nutrition Facts
| Serving size | (1221.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1050.8 |
| Total Fat 29.5g | 0% |
| Saturated Fat 4.2g | 0% |
| Polyunsaturated Fat 0.7g | |
| Cholesterol 0mg | 0% |
| Sodium 3861.0mg | 0% |
| Total Carbohydrate 144.6g | 0% |
| Dietary Fiber 31.8g | 0% |
| Total Sugars 10.8g | |
| Protein 55.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 339.1mg | 0% |
| Iron 15.0mg | 0% |
| Potassium 3138.4mg | 0% |
Source of Calories