White Bean Mash

5 12 490
Ingredients Minutes Calories
Prep Cook Servings
2 min 10 min 2
White Bean Mash
Health Highlights


1/4 cup Extra virgin olive oil
3 clove(s) Garlic (smashed)
1 whole lemon(s) Lemon peel (zest) (grated)
1 tbsp Rosemary, fresh (1 sprig)
1 can (15oz) White beans, canned (drained, rinsed)


Put the ┬╝ cup of olive oil in a saucepan, and mix in the garlic. Add the whole rosemary sprig, if using, and the lemon zest and warm through.

Remove the rosemary, but do not throw away. Drain the beans and rinse under a tap and then add to the pan and warm through, stirring and squishing with a wide, flat spoon to mash the beans.

Season to taste as some beans are saltier than others.

Nutrition Facts

Per Portion

Calories 490
Calories from fat 250
Calories from saturated fat 35
Total Fat 27.8 g
Saturated Fat 3.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 19.8 g
Cholesterol 0
Sodium 13.7 mg
Potassium 1029 mg
Total Carbohydrate 51 g
Dietary Fiber 13.1 g
Sugars 1.1 g
Protein 16.1 g

Dietary servings

Per Portion

Fruit 0.2
Meat Alternative 1.1
Vegetables 1.5

Energy sources