Recipe for Cannellini Bean Mash
Bring Some Italian Magic to your Meal with this Tasty Side Dish.
Nov 3, 2009
Cannellini beans are not often a regular favourite on the shopping list, but they are nutritious, cheap and surprisingly filling. High in fibre and full of protein, they can make a healthy change to pasta, rice or potatoes. They are high in B Vitamins and low it fat. They work very well tossed in a salad with tuna, or added to soups or stews.
Mashed cannellini beans are an Italian favourite, where they traditionally accompany lamb or other roasted meats. It is worth keeping a tin or two of these beans in the cupboard for those panic-stricken moments where the amount of food needed for a meal is underestimated, or when extra people unexpectedly stop by for dinner. The beans are simply opened from their watery can, drained, and stirred into chopped garlic and olive oil. They are then roughly crushed with the back of the spoon they are being stirred with. They can be on the plate in less than five minutes.
The other added bonus is that, unlike with mashed potatoes, where the temptation is to add cream, butter or milk to the mash, these beans are creamy as they are and need very little interference from the cook. A healthier option for those comfort food junkies!
How to Make Cannellini Bean Mash
Serves 2-3
Ingredients
- 1 x tin cannellini beans
- 2 cloves garlic
- Olive oil
- Salt and pepper for seasoning
- Drizzle of garlic infused olive oil if wished
Method
- Chop the garlic cloves finely. Open the tin of cannellini beans and drain. In a frying pan, drizzle in about one tablespoon of the olive oil and fry the garlic gently without colouring. Once it begins to soften, tip in the drained cannellini beans and heat gently.
- The beans will start to break down on cooking. As they do so, squash them down into the pan with the back of the spoon or fork you are using. Mash them gently but so that they retain some texture. If extra garlic pungency is desired, drizzle over a tiny dash of the garlic infused olive oil.
- Taste and season carefully with salt and pepper - tinned beans and pulses can be salty and may not need much seasoning.
For an extra smooth result, blitz in a food processor or hand-held blender.
With this recipe you need never be caught out for a side dish on short notice. Cannellini beans are cheap, nutritious and fast and easy to prepare. Serve with almost any main meal, but their garlicky softness works well with roasted or grilled meats and beef or lamb stews.
 |
