This creamy butter bean mash with olive oil is a delicious and healthy alternative to mashed potatoes. It's quick and easy to make, and mash with butter beans is protein-rich and high fibre.
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What you'll love about the recipe
- Butter bean mash with olive oil is ready to eat in 10 minutes
- A budget-friendly and delicious healthy side dish, perfect to serve with veggie and meat dishes. Using the liquor from the can makes the beans extra creamy
- A serving of butter bean mash contains over 8g of protein and 8.6g of fibre. That's 4 times as much as you'd get in the same quantity of potato. It also counts as one of your five a day
- Healthy mashed butter beans with olive oil are dairy free, vegan and gluten free
Ingredients
Canned butter beans. Canned beans have been cooked as part of the canning process so this recipe is super quick and easy.
If you prefer, you can use beans from a jar, or dried beans that you have cooked yourself. Use up leftover beans in butter bean hummus.
You can also use other white beans such as cannellini or haricot. Personally, I prefer butter beans as these larger beans make the mash more creamy.
Olive oil. The slightly peppery flavour of extra virgin olive oil goes well with mild-tasting beans. Oil also makes the recipe dairy free and vegan.
Garlic adds extra flavour. If you prefer, you could use a garlic infused oil to make the recipe even quicker.
Seasoning. If you use the 'juice' from the canned beans as suggested in the recipe, you may not need to add extra salt.
Optional ingredients
I love to add some Mediterranean herbs to butter bean mash with garlic. It's delicious with chopped rosemary or thyme.
How to make creamy butter bean mash with olive oil
Drain the canned butter beans over a bowl and reserve the liquid.
Peel and finely chop the garlic. Heat a pan over a low heat. Add the olive oil and gently fry the garlic for a couple of minutes until turning slightly golden.
Add the beans, 150ml of the bean liquor, black pepper and chopped herbs if using. Heat the mixture through for 3 or 4 minutes.
Using a hand blender, blend the beans until completely smooth. Add a splash more bean liquor if you'd prefer a softer texture. Taste and add salt if required.
You can also blend the mixture in a blender or food processor. Use a potato masher or fork if that's all you've got, but you won't get such a smooth and creamy texture.
Recipe tips
Cook the garlic only until it is a light golden colour - once it goes too dark, it will start to taste bitter.
Serving and storage
Serve this easy butter bean mash warm as you'd serve mashed potatoes - as a side dish for stews and casseroles, sausages and grilled meats. Add a splash of gravy if you like.
For a quick healthy snack, you could also serve mashed butter beans on wholemeal toast or as a dip!
Butter bean mash with olive oil can be stored in the fridge for up to 3 days and gently reheated on the stove. Add a splash more water if needed, and check frequently to ensure it doesn't catch on the bottom of the pan.
The recipe can also be frozen.
Frequently asked questions
No, butter bean mash is not low carb, there are 17g of carbs per serving. However, there is plenty of fibre and protein in butter bean mash which helps to balance the carbohydrates and release energy more slowly.
Yes, you can freeze butter bean mash. Freeze in an airtight container and defrost at room temperature (or overnight in the fridge). Once defrosted, stir thoroughly to ensure it is properly blended, and reheat on the stove over a low heat with a splash of water or stock.
Other healthy bean recipes
I'm a huge fan of beans, and they are protein-rich and high fibre. Here's a selection of the healthy bean recipes on Cinnamon and Kale.
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Recipe
Butter Bean Mash with Olive Oil
Equipment
- immersion blender or food processor
Ingredients
- 800 g canned butter beans
- 2 tablespoon olive oil
- 2 cloves garlic peeled and very finely chopped
- seasoning to taste
Optional
- 1 tablespoon rosemary or thyme finely chopped
Instructions
- Drain the butter beans over a bowl, reserving the liquid from the cans.800 g canned butter beans
- Heat the olive oil in a saucepan over a low heat. Add the chopped garlic and fry for 2-3 minutes until lightly golden.2 tbsp olive oil, 2 cloves garlic
- Add the butter beans, herbs if using, a pinch of pepper and 150ml of the reserved liquid from the cans. Heat through for 3-4 minutes.1 tbsp rosemary or thyme
- Blitz the butter bean mixture until smooth and creamy. Season to taste. Add a splash more liquid if you want the mash to be a little thinner.seasoning to taste
Notes
- If you are using the liquid from the can as suggested in the recipe, you may not need extra salt. Taste the butter bean mash, and add extra if desired.
- Make sure that the garlic is only a light golden colour - once it goes too dark, it will start to taste bitter.
- To make the recipe even quicker, use a garlic-infused oil rather than fresh garlic.
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
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