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Mashed White Beans with Herbs RecipeMashed White Beans with Herbs


Mashed White Beans with Herbs Recipe

Potatoes aren’t the only option when you want a mashed side dish. Mashed beans pair well with a main course like grilled fish or chicken, and they provide extra protein and fiber. These mashed white beans are flavored with fresh herbs and smoked paprika.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
% Daily Value*
Total Fat 1.1g
1%Saturated Fat 0.2g
Trans Fat 0g
Cholesterol 0mg
Sodium 211mg
Total Carbohydrate 23.4g
Dietary Fiber 7.2g
Sugars 0.5g
Protein 8.3g
The % Daily Value (DV) 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.

Yield: 6 servings

Preparation time: 15 minutes

Cooking time: 10 minutes


  • ½ tbsp olive oil
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • 2 (15 oz.) cans of low-sodium white beans, rinsed and drained
  • ½ cup low-sodium vegetable stock or broth
  • 1 tbsp chopped fresh chives
  • ½ tsp chopped fresh rosemary leaves
  • ¼ tsp lemon zest
  • ¼ tsp smoked paprika
  • 1/8 tsp fine ground sea salt


  1. Warm the oil over medium heat in a large saucepan. Add the onion and garlic. Cook for 3 minutes. Stir in the beans and cook for one more minute.
  2. Pour in the vegetable stock and let simmer for 3 minutes, stirring the beans occasionally.
  3. Remove the beans from the heat and add the chives, rosemary, lemon zest, smoked paprika, and salt. Use a potato masher to mash and stir the beans until almost smooth but still slightly chunky.
  4. Return to low heat and cook 1 to 2 minutes more, until the mash thickens and is heated through. Serve warm.
Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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