Mashed beans are budget-friendly, nutritious, and incredibly easy to prepare. With just a few pantry staples, you can create a satisfying dish packed with plant-based protein and fiber.
The texture can be customized to your liking, from smooth and creamy to slightly chunky and rustic. It pairs beautifully with grilled vegetables, roasted meats, toast, or as a dip for bread.
This recipe is also highly adaptable, allowing you to adjust spices and flavors to suit your taste.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
2 cups cooked white beans or pinto beans, drained and rinsed 2 tablespoons olive oil 2 cloves garlic, minced 2 tablespoons lemon juice 1/4 teaspoon ground cumin (optional) Salt to taste Black pepper to taste 2 to 4 tablespoons warm water or vegetable broth
Directions
If using canned beans, rinse and drain them thoroughly. If using dried beans, cook until tender and drain.
Heat olive oil in a small skillet over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant. Remove from heat.
Place the beans in a large bowl or food processor. Add the sautéed garlic and oil, lemon juice, cumin if using, salt, and black pepper.
Mash with a potato masher for a chunkier texture, or blend in a food processor for a smoother consistency.
Add warm water or vegetable broth a little at a time until you reach your desired creaminess.
Taste and adjust seasoning as needed before serving.
Add chopped fresh herbs like parsley, cilantro, or rosemary for extra flavor.
Stir in a spoonful of tahini for a creamier texture.
Mix in sautéed onions or caramelized shallots for deeper flavor.
Add a pinch of smoked paprika or chili flakes for a subtle kick.
Top with crumbled feta or a drizzle of extra olive oil before serving.
Storage/Reheating
Store mashed beans in an airtight container in the refrigerator for up to 4 days.
Reheat gently on the stovetop over low heat, adding a splash of water or broth to loosen the texture if needed. You can also microwave in short intervals, stirring between each.
Mashed beans can be frozen for up to 2 months. Thaw overnight in the refrigerator and reheat gently before serving.
FAQs
What type of beans work best?
White beans, cannellini beans, navy beans, or pinto beans all work well.
Can I use canned beans?
Yes, canned beans are convenient and work perfectly. Just rinse and drain them.
How do I make the texture smoother?
Blend in a food processor and add liquid gradually until smooth.
Can I make this recipe vegan?
Yes, the recipe as written is naturally vegan.
What can I serve mashed beans with?
Serve as a side dish, spread on toast, in wraps, or alongside grilled vegetables and meats.
Why are my mashed beans too thick?
Add a bit more warm water or broth to loosen the consistency.
Can I add cheese?
Yes, Parmesan or feta can be stirred in for extra richness.
How do I prevent bland flavor?
Be sure to season well with salt, lemon juice, and spices to enhance the taste.
Can I prepare this ahead of time?
Yes, it stores well and can be reheated when ready to serve.
Can I use dried beans instead of canned?
Absolutely. Soak and cook dried beans until tender before mashing.
Conclusion
Mashed Beans is a quick, nourishing recipe that transforms simple ingredients into a creamy and flavorful dish. Whether served as a side, spread, or base for other meals, it’s a versatile staple you’ll turn to again and again.
Mashed Beans are a creamy, rustic, and comforting dish made with tender white beans or pinto beans blended with olive oil, garlic, and simple seasonings. This easy mashed beans recipe is budget-friendly, protein-rich, and perfect as a side dish, dip, or flavorful spread for toast and wraps.
Ingredients
2 cups cooked white beans or pinto beans, drained and rinsed
2 tablespoons olive oil
2 cloves garlic, minced
2 tablespoons lemon juice
1/4 teaspoon ground cumin (optional)
Salt to taste
Black pepper to taste
2 to 4 tablespoons warm water or vegetable broth
Instructions
If using canned beans, rinse and drain thoroughly. If using dried beans, cook until tender and drain.
Heat olive oil in a small skillet over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant. Remove from heat.
Place beans in a large bowl or food processor. Add sautéed garlic with oil, lemon juice, cumin (if using), salt, and black pepper.
Mash with a potato masher for a rustic texture, or blend in a food processor for a smoother consistency.
Add warm water or vegetable broth gradually until desired creaminess is reached.
Taste and adjust seasoning before serving.
Notes
White beans such as cannellini or navy beans create a creamier texture.Pinto beans give a slightly heartier, earthy flavor.Add tahini for extra richness and smoothness.Smoked paprika or chili flakes add a subtle heat.Fresh herbs like parsley or cilantro brighten the flavor.For extra richness, stir in feta or Parmesan before serving.
