Garlic Bean Mash

 

My garlic lovers are going to love this! The garlic flavor is very strong, so for those who don’t like a lot of garlic feel free to reduce the garlic by half.

This a great side dish that is versatile to make other dishes with such as bean mash bruschetta (see below.)

With the leftovers I had, I added black pepper, crushed red pepper, shredded cheese, to make bean dip; this would also work well in as burrito filling.

I think I might try using it to replace mashed potatoes for a topping for Sheppard’s Pie.   

The main ingredient is the Cannellini bean. Cannellini beans are also called Haricot beans. To me they look like white Kidney beans.

 1 cup of Cannellini’s has 1 ½ grams of fat, 215 calories, 13.4 grams of protein and almost 54% (13.6 grams) of daily dietary fiber. So how can you add these to your diet?

Ingredients

1 can of drained and rinsed Cannellini beans

¼ cup chopped onion

2 Tbsp of olive oil

1 Tbsp minced garlic

¼ cup chicken broth

2 Tbsp parsley

Directions

Heat the oil in a small pan, add the onion

Cook until onion is softened and almost translucent.

 Add the garlic, sauté until the garlic golden color

 Add broth and beans and simmer for 5 minutes.

 Roughly mash with a potato masher or fork, add parsley

Serve with pork, beef or even lamb.

 

To make the bruschetta

I like to take baguette slices lightly coat of olive oil and garlic, place under broiler until golden brown

Remove from oven and allow to cool until just warm

“butter” toasted slices with bean mash

top off with fresh thyme sprigs, crushed red pepper flakes, minced sun-dried tomatoes.