Creamy Broccoli & White Bean Mash

Name: Creamy Broccoli & White Bean Mash
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: mediterranean
Ingredients: 400 g broccoli (cut into small florets); 250 g cannellini beans (dried, soaked overnight and cooked until tender, or use 1.5 cups cooked); 2 tbsp olive oil; 3 pcs garlic (cloves, thinly sliced); 2 tbsp lemon juice (freshly squeezed); 0.5 tsp salt; 1 pinch black pepper; 1 pinch red chili flakes (optional, for serving)

RATING

0.0/5

TASTE SCORE

8/10

A velvety, rustic mash that pairs nutty white beans with tender broccoli. A squeeze of lemon and a whisper of garlic bring it to life. It comes together in under 30 minutes and works as a wholesome side or a light spread on toasted sourdough.

PREP

10m

COOK

15m

SERVES

1 CUP

189 cal

SERVINGS

INGREDIENTS

For 4 servings

400 gbroccoli · cut into small florets250 gcannellini beans · dried, soaked overnight and cooked until tender, or use 1.5 cups cooked2 tbspolive oil3 pcsgarlic · cloves, thinly sliced2 tbsplemon juice · freshly squeezed½ tspsalt1 pinchblack pepper1 pinchred chili flakes · optional, for serving

NUTRITION · PER SERVING

189

CALORIES · 1 CUP

Protein9g · 19%

Carbs24g · 51%

Fat8g · 38%

Fiber7g

Sugar2g

Saturated fat1g

Cholesterol0mg

Sodium328mg

Potassium586mg

Phosphorus159mg

How we calculate →

METHOD · 5 STEPS

boil · ~4 min
Blanch the broccoli.
1.Bring a pot of water to a rolling boil.
2.Add broccoli florets and cook until bright green and just tender (3–4 minutes).
3.Drain and immediately rinse with cold water to stop cooking.
TIPDon't overcook the broccoli — it should still have a slight bite so the mash isn't mushy.
saute · ~2 min
Sauté the garlic.
1.Heat olive oil in a pan over medium-low heat until warm.
2.Add sliced garlic and cook gently until golden and fragrant (1–2 minutes).
3.Remove from heat immediately to avoid burning.
TIPLow heat keeps the garlic sweet and nutty rather than bitter.
mix · ~3 min
Mash the beans and broccoli together.
1.Add the cooked cannellini beans to the pan with garlic and oil.
2.Add the blanched broccoli, salt, and black pepper.
3.Mash with a potato masher or fork until mostly smooth but still a bit rustic.
4.Stir in the lemon juice and adjust seasoning.
TIPLeaving some small chunks of broccoli and whole beans gives the mash a lovely rustic texture.
simmer · ~2 min
Warm through gently.
Return the pan to low heat and stir for 1–2 minutes until the mash is heated through. If it feels too thick, add a splash of water.
garnish
Finish and serve.
Spoon the mash into a serving bowl. Drizzle with a little extra olive oil and sprinkle red chili flakes if using. Serve warm.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Blanch the broccoli until just bright green, then shock in cold water to lock in color and texture.
2
Cook the garlic over medium-low heat to keep it sweet and nutty, not bitter.
3
Reserve a few whole beans and broccoli florets to stir in after mashing for added rustic texture.
4
Add a splash of the bean cooking water or plain water if the mash is too thick — it loosens without diluting flavor.
5
Let the mash sit for 5 minutes after warming through so the flavors meld before serving.
6
Store leftovers in a sealed container in the fridge for up to 3 days — reheat gently with a little olive oil or water.

RECIPE VARIATIONS