White Bean Mash

My son just couldn't figure out what this was. Looked like mashed potatoes but not white enough. Was it mashed parsnips he asked? No, it's mashed beans!

This is an incredibly healthy addition to a meal and it tricks those who think they don't like beans.

 

 

For U.S. measurements and oven temperatures please use this Quantity Conversion Chart

 

Ingredients:

250 gm dried white beans (lima beans, canellini or butter beans etc)
Boiling water to soak them
3 cloves garlic, left whole
2 teaspoons butter
Salt and pepper to taste

 

Method:

Soak the dried beans in the boiling water for about an hour. Follow the directions on the bean packet and cook them in fresh water along with the garlic until they are tender. I've used Lima beans and they took about an hour to be cooked. Don't worry if the skins on the beans come off.

Drain very well, retaining the beans skins. Use a Bamix (stick blender) and cream the beans along with the butter, salt and pepper.

Serves 4.

 

Notes:

Don't add too much butter or the mixture will be too soft. Fresh herbs can be folded in just prior to serving if desired.

You can use tinned beans if you don't have dried beans.

This is delightful served in lieu of mashed potato.

 

Food Facts:

Beans are a good source of protein and fibre. They also contain vitamin C, iron, thiamine, folate, phosphorus and potassium. They have been shown to aid in reducing cholesterol. Most beans contain only 2-3%fat. Beans were among the first cultivated crops in the world. Evidence has shown that beans were cultivated as far back as 7000 BC in Peru and Mexico. When they are combined with nuts, seeds or grains, they form a complete high-fiber vegetable protein. Dried beans are a staple food in many countries of the world.

 

 

 

 

 

 

 

 

 

 

 

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