Creamy Broccoli & White Bean Mash
This Creamy Broccoli & White Bean Mash is a quick, savory, and incredibly satisfying side dish, combining the robust fiber of broccoli with the plant-based protein of cannellini beans for a healthy meal accompaniment.
For 4 servings
Steam or boil the broccoli florets until very tender, about 5-7 minutes for fresh or 3-5 minutes for frozen. Ensure they are soft enough to mash easily. Drain thoroughly, pressing out any excess water.
While the broccoli cooks, drain and rinse the cannellini beans under cold water. Set aside.
In a small skillet, heat the olive oil over medium-low heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to brown it.
Transfer the hot, drained broccoli and rinsed cannellini beans to a medium mixing bowl. Add the sautéed garlic and its oil, fresh lemon juice, salt, and black pepper.
Using a fork, potato masher, or immersion blender (for a smoother consistency), mash the mixture until it reaches your desired texture. Some chunks are welcome for a rustic feel.
Gradually add the vegetable broth (or plant-based milk), 1 tablespoon at a time, while continuing to mash, until the mash is creamy and smooth, but not watery.
Taste the mash and adjust seasonings as needed, adding more salt, pepper, or lemon juice to your preference.
Serve hot as a hearty side dish. Garnish with fresh chopped parsley or chives, if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, roast the broccoli with a drizzle of olive oil before mashing instead of steaming or boiling.
- 2Don't over-mash if you prefer a rustic texture; leaving some small pieces of broccoli and beans adds character.
- 3Ensure the broccoli is very well-drained after cooking to prevent a watery mash. Press it against the side of the colander.
- 4For a richer, more indulgent mash, stir in a tablespoon of vegan cream cheese or a pat of vegan butter at the end.
Adapt it for your goals.
Spicy Kick
Add a pinch of red pepper flakes or a dash of hot sauce to the mash for a bit of heat.
Herbaceous TwistHerbaceous Twist
Incorporate other fresh herbs like dill, basil, or oregano, or a teaspoon of dried Italian seasoning for a different aromatic profile.
Cheesy GoodnessCheesy Goodness
Stir in 2-3 tablespoons of grated vegan parmesan or nutritional yeast for a cheesy, umami flavor boost.
Why this is on our healthy list.
High in Fiber
Both broccoli and cannellini beans are excellent sources of dietary fiber, promoting digestive health, satiety, and helping to regulate blood sugar levels.
Rich in Plant-Based Protein
Cannellini beans provide a significant amount of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this a satisfying vegetarian/vegan option.
Packed with Vitamins and Minerals
Broccoli is a powerhouse of vitamins C and K, and folate, while beans contribute iron, magnesium, and potassium, supporting immunity, bone health, and energy.
Frequently asked questions
Yes, absolutely! Use 2 cups of fresh broccoli florets. Steam or boil them until very tender, which might take a few minutes longer than frozen.
