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.

Yield: 6 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

• 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

Directions

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.