These Simple Mashed Beans are a quick and easy recipe that can be used as a side dish or on tacos and burritos. This healthy, protein-packed alternative to refried beans is so tasty.
This recipe for Simple Mashed Beans makes a healthy dip or side dish. Made with white beans, which are packed with protein, iron, and fiber, this dish is cooked with flavorful stock that's been seasoned with garlic and cumin. If you like using refried beans, these Simple Mashed Beans make a great alternative. Vegan, low in fat, gluten-free, and delicious, this recipe is much tastier than anything that can be found in a can.
While most canned refried beans are made with preservatives and sometimes animal lard, this homemade version is completely vegan, has simple ingredients that are often on hand, and is totally scrumptious. Bring this recipe out any time you like, but it's especially fun for Cinco de Mayo or for a fun Taco Tuesday night at home. Let's take a look at what you'll be using to make these Simple Mashed Beans.
Video Tutorial
What you'll need
- Beans. It's best to use white beans, such as navy beans or baby lima beans.
- Veggie stock. I used Better Than Bouillon, No Chicken Base to make my broth.
- Garlic. I prefer using fresh garlic, but garlic powder can be used instead (about ½ tsp.)
- Cumin. Just adds a nice hint of aroma and flavor.
- Plant Butter. Optional. You can use a little bit of oil instead, or skip this ingredient altogether, if you are following a low fat diet.
- Salt & Pepper. To taste.
How to Make Mashed Beans
1. Place all of the ingredients, except for the plant butter, into a medium-sized sauce pan and simmer for about 10 minutes, until most of the liquid evaporates and gets absorbed by the beans.
2. Turn off the heat and add the plant butter. Then mash the beans with a potato masher until smooth.
3. To serve, drizzle with some melted plant butter and garnish with parsley.
Add-ins and Substitutions
- Give it a citrus kick. These beans can be simmered with some lime juice to give them a tasty citrus flavor. Fresh-squeezed is always better than concentrate for taste.
- Make it spicy. This recipe isn't spicy, but you can easily make it hotter. Use cayenne pepper, chili powder, or garnish with sliced jalapenos or diced green chiles for some kick.
- Substitute different beans. I like this recipe with white beans, but you could also use pinto beans or black beans here. The flavor and texture will be a little different, but still tasty.
- Add some herbs. If you want your Simple Mashed Beans to have an herbaceous flavor, then try some thyme, rosemary, oregano, sage, or any other favorite.
What to serve these beans with
Simple Mashed Beans are great to eat on their own because they have so much flavor cooked into them. But they also make great dips and sides to include in other dishes. Try these beans as a dip for vegetables, like broccoli or carrots, tortilla chips, or as part of a nacho plate. Tacos, burritos, taco pizza, and enchiladas can be made with this vegan dish as the main protein. Lettuce wraps are also delicious with Simple Mashed Beans and some diced tomatoes and vegan cheese.
How to Store and Reheat
To store these Simple Mashed Beans, place them in an airtight container in the refrigerator for up to 5 days. You can warm them up on the stovetop or microwave. If they are a little dry from the fridge, you can add a splash of vegetable stock or a pat of vegan butter to melt and mix in to the beans as they warm.
This recipe for Simple Mashed Beans is a great staple to have on hand. Simple, healthy ingredients come together into this really flavorful vegan side that can be used for lunches, dinners, and snacks. It's fun and tasty and great for parties or buffet tables. Best of all, you can feel great about eating this healthy homemade snack and serving it to others. Make it as is or tweak the recipe to fit your preferences, and you'll be glad to have this simple and versatile staple on hand.
More tasty recipes to try:
- Potatoes and Green Beans
- Mexican Stuffed Sweet Potatoes
- Mushroom Couscous
- Rice and Beans
- Three Bean Salad
Simple Mashed Beans
Ingredients
- 2 cans white beans (about 820 gr).
- ¾ cup veggie stock
- 2 garlic cloves, minced
- ½ tsp. cumin powder
- ¼ tsp. salt or to taste
- ¼ tsp. pepper or to taste
- 1 tbsp. plant butter (plus extra to garnish)
Instructions
- Place all of the ingredients, except for the plant butter, into a medium-sized sauce pan and simmer for about 10 minutes, until most of the liquid evaporates and gets absorbed by the beans.
- Turn off the heat and add the plant butter. Then mash the beans with a potato masher until smooth.
- To serve, drizzle with some melted plant butter and garnish with parsley.
Notes
Add-ins and Substitutions
- Give it a citrus kick. These beans can be simmered with some lime juice to give them a tasty citrus flavor. Fresh-squeezed is always better than concentrate for taste.
- Make it spicy. This recipe isn't spicy, but you can easily make it hotter. Use cayenne pepper, chili powder, or garnish with sliced jalapenos or diced green chiles for some kick.
- Substitute different beans. I like this recipe with white beans, but you could also use pinto beans or black beans here. The flavor and texture will be a little different, but still tasty.
- Add some herbs. If you want your Simple Mashed Beans to have an herbaceous flavor, then try some thyme, rosemary, oregano, sage, or any other favorite.
How to Store and Reheat
To store these Simple Mashed Beans, place them in an airtight container in the refrigerator for up to 5 days. You can warm them up on the stovetop or microwave. If they are a little dry from the fridge, you can add a splash of vegetable stock or a pat of vegan butter to melt and mix in to the beans as they warm.
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