Uncover a high-protein various to conventional mashed potatoes with this creamy smokey white bean puree recipe. Filled with plant-based protein, smoky taste, and easy-to-make directions, it’s the proper aspect dish for any meal!
![Smokey White Bean Puree [A High-Protein Mashed Potato Alternative]](https://i0.wp.com/healthyhelperkaila.com/wp-content/uploads/2018/12/WhiteBeanPuree6.png?resize=525%2C700&ssl=1)
In relation to consolation meals, mashed potatoes are a basic staple. However what when you might get pleasure from a creamy, satisfying aspect dish that’s high in protein and filled with taste? Enter the white bean puree—a nutrient-dense, plant-based various to conventional mashed potatoes. This recipe isn’t solely easy to make but in addition loaded with smoky, savory goodness.
Why Select Smokey White Bean Puree?
White beans are a powerhouse of vitamin. With their high protein and fiber content material, they assist hold you full longer, stabilize blood sugar ranges, and assist muscle restore and development. This makes them a wonderful alternative for anybody in search of a healthful aspect dish or a substitute for carb-heavy mashed potatoes.
![Smokey White Bean Puree [A High-Protein Mashed Potato Alternative]](https://i0.wp.com/healthyhelperkaila.com/wp-content/uploads/2018/12/SmokeyWhiteBeanPuree.png?resize=525%2C788&ssl=1)
Smokey White Bean Puree
- Prep Time: 5 minutes
- Cook dinner Time: 10 minutes
- Complete Time: 15 minutes
- Yield: 4–6 servings 1x
- Class: Sides
- 2 cans of small white beans, drained and rinsed
- 3 cloves garlic, chopped
- 1 small white onion, chopped
- 1 tbsp olive oil
- 1 tsp liquid smoke
- 1/2 tsp smoked paprika
- 1/2 tsp dried rosemary
- 1/4 tsp dried thyme
- 2 tbsp vegetable broth
- salt and pepper, to style
Directions
- Warmth oil over medium warmth in a saute pan. Add garlic and onions. Saute till cooked via. Add beans, liquid smoke, and spices. Saute till heated via. In a meals processor, mix bean combination with 2 tbsp broth and puree on excessive till clean. Serve sizzling or place within the fridge to serve chilly!
![Smokey White Bean Puree [A High-Protein Mashed Potato Alternative]](https://i0.wp.com/healthyhelperkaila.com/wp-content/uploads/2018/12/WhiteBeanPuree1.png?resize=525%2C700&ssl=1)
Excellent Pairings
This white bean puree pairs superbly with roasted greens, grilled proteins, or as a ramification for sandwiches and wraps. Its smoky undertones additionally complement hearty dishes like lentil stews or vegan sausages.
![Smokey White Bean Puree [A High-Protein Mashed Potato Alternative]](https://i0.wp.com/healthyhelperkaila.com/wp-content/uploads/2018/12/WhiteBeanPuree4.png?resize=525%2C700&ssl=1)
Suggestions for the Greatest Smokey White Bean Puree
- Customise the Taste: Add a squeeze of lemon juice or a sprinkle of dietary yeast for further tang and depth.
- Make It Creamier: For a fair smoother texture, substitute the vegetable broth with unsweetened almond milk or cashew cream.
- Batch Prep: This puree shops effectively within the fridge for as much as 4 days, making it good for meal prep.
The Backside Line
Switching up your side dish game with this high-protein white bean puree is a great and scrumptious alternative. Filled with plant-based protein, it affords a creamy, flavorful various to conventional mashed potatoes—good for anybody seeking to stability vitamin and style.
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44 responses to “Smokey White Bean Puree [A High-Protein Mashed Potato Alternative]”
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This seems to be like a fantastic various to hummus! yum!
I LOVE the smoky style that liquid smoke can lend to a dish. I usually apply it to meat marinades, however this puree sounds fairly tasty.
I feel I must strive liquid smoke! The place have I been?
Mmm, I like when meals style smoky! I’ve by no means tried liquid smoke earlier than although… I feel I would like to vary that
I’m not into liquid smoke (I do know, I’m bizarre) however I like bean puree! It’s good on sandwiches as a substitute all the time utilizing hummus.
Yum, this sounds scrumptious! I like smoked paprika and use it in nearly every thing.
I would like to wash out my pantry as effectively! I all the time have every kind of beans in there and like to make my very own dips as effectively. I all the time neglect about utilizing thyme. Thanks for linking up with us for Meatless Monday. Hope you try a number of the different nice recipes.
Love a smokey dip! Smokey something actually… besides a smokey kitchen. That fireside nonetheless provides me nightmares. LOL!
Oooh! I like liquid smoke and would have by no means considered including it to one thing like this. Genius Kaila! That is being featured at Wholesome Vegan Fridays this week – thanks for sharing it =) It was the preferred recipe! I’ve pinned this superior sauce recipe =)
This seems to be like the proper various to hummus! It could be good unfold on a wrap earlier than salad/rooster. Thanks for linking to #TastyTuesdays
mm I might completely see this on a pita with a bit of deli meat, veggies and sprouts! Thanks for sharing on Weekend Bites, you’re being featured this week.
This sounds superb! I can’t wait to strive it for my firm’s wellness day. How a lot broth/liquid did it is advisable to mix the beans with to get the creamy texture?
I all the time battle to search out selection in my snacks and his seems to be actually good! I look ahead to attempting it.
i like the way you sauteeed the components first! i’ve by no means performed that! i need to strive it
however first, the place did you purchase liquid smoke?!
This seems to be scrumptious! As somebody who’s vegan, but in addition watches my gluten consumption intently, I like with the ability to discover a recipe that permits me to do each! Thanks for sharing
This bean dip seems to be so yummy & could be nice for a vacation get together. Thanks for sharing at Merry Monday
I’m operating method behind!! I needed to verify I finished by to thanks for sharing on the What’s for Ceremonial dinner final week. Hope to see you there once more this week!