Mashed White Beans

Creamy and comforting, this Mashed White Beans recipe transforms simple pantry staples into a versatile dish bursting with flavor. Made with buttery cannellini beans, fragrant minced garlic, a splash of zesty lemon juice, and a hint of fresh rosemary, this recipe is both hearty and wholesome. Gently mashed for a customizable texture, it’s simmered in vegetable broth for added depth, then finished with a drizzle of olive oil and optional red pepper flakes for a subtle kick. Quick and easy to prepare in just 20 minutes, this dish makes a perfect side, toast topping, or dip for crackers. Naturally vegan and gluten-free, it’s an essential recipe for any home cook seeking an effortless blend of healthy and delicious.

Nutriscore Rating: 80/100

Prep Time:5 mins

Cook Time:15 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 cups cannellini beans
• 2 tablespoons olive oil
• 2 units garlic cloves, minced
• 1 tablespoon lemon juice
• 1 teaspoon fresh rosemary, finely chopped
• 0.5 cup vegetable broth (or water)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 teaspoon red pepper flakes (optional)

Directions

Step 1

Drain and rinse the cannellini beans if using canned beans. Set aside.

Step 2

In a medium-sized skillet, heat the olive oil over medium heat.

Step 3

Add the minced garlic to the skillet and sauté for 1-2 minutes until fragrant but not browned.

Step 4

Stir in the rosemary and cook for an additional 30 seconds, releasing its aroma.

Step 5

Add the cannellini beans to the skillet, stirring to coat them in the seasoned oil.

Step 6

Pour in the vegetable broth and lemon juice, and bring the mixture to a gentle simmer.

Step 7

Use a potato masher or the back of a wooden spoon to mash the beans to your desired consistency. For a chunkier texture, leave some beans intact; for a smoother mash, continue mashing until fully blended.

Step 8

Season the mashed beans with salt, black pepper, and red pepper flakes (if using). Taste and adjust seasoning as desired.

Step 9

Cook for an additional 3-4 minutes, stirring frequently, to thicken the mixture slightly.

Step 10

Remove from heat and transfer the mashed white beans to a serving dish. Drizzle with a little extra olive oil and garnish with additional rosemary, if desired.

Step 11

Serve warm as a side dish, or let cool slightly and use as a spread for toast or crackers.

Nutrition Facts

Serving size	693.2 grams (693.2g)

Amount per serving	% Daily Value*
Calories	673

Total Fat 28.10g	36%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2852mg	124%
Total Carbohydrate 76.20g	28%
Dietary Fiber 16.70g	60%
Total Sugars 0.90g
Protein 28.70g	57%

Vitamin D 0IU	0%
Calcium 181mg	14%
Iron 9mg	48%
Potassium 1539mg	33%

*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: 37.6%

Protein: 17.1%

Carbs: 45.3%