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Vegan Butter Bean Mash with onion and garlic, a simple and delicious side dish that is packed with protein and fibre. It is also a great alternative to the regular mashed potatoes, or can be served as a healthy party dip or on toast, crostini or bruschetta. Bonus point, it's gluten free, low calorie, high protein.
Beans are so underrated. They are ridiculously cheap, but are simply jam-packed with all the goodness you can get. And if you have a tooth against carbs, and would rather stay away from the good old mashed potatoes, then you really have to try this white bean mash.
The wonderful trio of garlic, rosemary and garlic simply transforms this dish, making it so flavourful that is very hard to believe it is vegan. I actually prefer it as a spread most of the times, it makes for a cheap, but highly nutritious breakfast or brunch. Or even party food, especially for those on a vegetarian or vegan diet.
It can also be served as a dip with different raw veggies or breadsticks, there are only 136 calories per serving, which makes this mash a perfect choice for any lifestyle. Beans that works beautifully here are butter beans, cannellini beans, black beans, pinto beans, kidney beans, or any other canned beans you like.
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Step-by-step photos and instructions
Variations
How to serve the bean mash
Other spreads
Butter Bean Mash
Step-by-step photos and instructions
Heat up the oil in a pan, add the chopped onion, and fry until golden
Add the garlic and fry for a further 30 seconds
In go the beans, salt, pepper and paprika together with the hot water
Leave everything to simmer for 1 minute, then transfer to a blender
Blend to the desired consistency
Garnish with rosemary sprigs and serve
Variations
If you go for the good old tin of beans, this dip is ready in no time. It can also be made with dry beans, but it takes a bit longer, since you will have the soak them first for a few hours, ideally overnight, then boil them until the beans become soft. But, I am sure you will agree, if you only what a small serving, canned bins are a lot better to use.
How to serve the bean mash
My favourite way of serving this mash is on toast - it makes a lovely spread that is nutritious, low in calories, and so healthy too. It can also be enjoyed as a dip with chopped veggies, breadsticks, crostini and so on.
But, as a mash, it can also successfully replace the regular white mash as a side dish with anything you would normally serve that with: side dish for any roast, sausages, ham, and so on.
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Butter Bean Mash
Vegan Butter Bean Mash with onion and garlic, a simple and delicious side dish that is packed with protein and fibre. It is also a great alternative to the regular mashed potatoes, or can be served as a healthy party dip or on toast, crostini or bruschetta. Bonus point, it's gluten free, low calorie, high protein.
Feel free to add arrowroot or cornstarch if you like it thicker. How do I make a Butter Bean Stew? To make Butter Bean Stew, simply add vegetable broth to this recipe, and more hummus as needed until the desired consistency. You can also add chopped sun-dried tomatoes to pack in more flavor.
And if you love cooking red beans, you probably have a favorite kind of fat that adds the dimension, flavor and creaminess you can't live without. For many, it's butter — with its rich, creamy dairy flavor, it feels good in your mouth and makes other flavors taste better, too.
From the tin – not a cooking method, but butter beans and be enjoyed straight from the can. Try scattering them in a salad or alongside a sharp, salty cheese with a drizzle of olive oil and herbs.
Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish. Open your cans of beans using a can opener.
Butter Beans are a fantastically healthy ingredient – they're high in protein and fibre, and they're an excellent source of carbohydrates. Low in fat and calories but high in folate, starch and iron, they're one of the best store cupboard ingredients there is.
Is There a Difference Between Butter Beans and Lima Beans? Other than what they're called and sometimes their color, butter beans and lima beans are exactly the same. Their species is called Phaseolus lunatus and the difference in their name is only a matter of geography.
After soaked beans have been rinsed, add fresh water about two inches to cover. Bring to a boil, and then turn the heat down to just a simmer. If you boil them too rapidly, they will split and fall apart.
Overcooked beans will have an undesirable texture, but they may not be harmful if eaten. Furthermore, most people will spit them out rather than swallow them and ingest overcooked food. So, [overcooking] certainly can take away from the flavor and make beans taste bad. But, if you overcook your beans, don't worry!
If you've ever cooked beans for hours without them softening, it's probably because you're using old beans, or you've got hard (mineral-rich) water, or there's an acidic ingredient in the pot, which can slow down cooking. Using distilled water solves the hard water problem.
Dried beans typically have a moisture content of around 16%. However, as they age, moisture evaporates, giving pectin time to age and harden the skin. These beans can often take much longer to soften while soaking and cooking, up to twice the time!
Soaking overnight and then discarding the soaking water leaches out sugars in beans that are responsible for gas production. But if you don't have time for a traditional overnight soak, a quick soak is just as beneficial. Rinse the beans and then place them in a pot with three cups of water for each cup of dried beans.
Here are some ways to remove bitterness from lima beans: Quick soak: Cover the beans with water, bring to a boil, and then turn off the heat. After an hour, drain the beans. Soak in cold water: Soak the beans in cold water for 8 hours, drain, and then soak again.
Canned lima beans are already cooked and can be eaten as is. Dried lima beans, on the other hand, should be cooked prior to consumption. Before cooking dried lima beans, you should soak the beans in water overnight. This helps reduce the cooking time and decrease the total amount of anti-nutrients.
Refried beans from a can are already cooked, so you don't necessarily have to cook them again. However, it's recommended to heat them up before consumption for optimal taste.
Canned baked beans are used as a convenience food; most are made from haricot beans in sauce. They may be eaten hot or cold, and straight from the can, as they are fully cooked.
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