Creamy & Zesty Butter Bean Mash

Enjoy the comforting combination of this creamy mash with zingy lemon zest, thyme and garlic and a delicious Persian Zaatar sprinkle. Mashed butter beans add a bit of variety to your weekly lunches and suppers and this recipe is much easier and speedier than making mashed potato. It is also delicious, filling and nutritious!

Butter beans are jam packed with protein and some important micronutrients including iron, folate, manganese, copper, and magnesium.

Switching from high-glycaemic potato to these delicious lower-carb legumes has been associated with better blood sugar control, weight loss and even lowered cholesterol. They also help to build a healthy gut microbiome.

Serve this recipe as a plant-based meal on its own or as a side dish with a casserole or Sunday roast as well as lamb or chicken. If you have any leftovers, it makes a great dip with crunchy carrot batons.

This recipe is naturally gluten, dairy and nut-free as well as vegan. Ideally use butter beans from a glass jar as they are soft and cooked in a light stock. However, you can easily use tinned butter beans.

Perfect for all ages from weaning onwards.

Creamy & Zesty Butter Bean Mash

• 700 g Butter beans
• 1 Lemon ((zest only))
• 1 Garlic Clove ((crushed))
• 1 tsp Thyme ((fresh or dried))
• 1 tbsp Olive Oil
• Salt & Pepper
• 0.5 tsp Zaatar spice blend ((optional))

1. Drain the butter beans from the glass jar or tins. Reserve the liquid stock or butter bean water/brine.

2. Add the lemon zest, crushed garlic, thyme, olive oil, salt and pepper. Then add 3 tablespoons of the reserved liquid and stir well.
3. Use a potato masher to mash the beans to your preferred texture, then gently warm through for 5 minutes, and adjust seasoning to taste.
4. To add some extra Persian flavours, sprinkle with Zaatar and thyme before serving.

• Two tins of butter beans would also work well for this recipe; treat them in the same way, by draining and reserving the liquid. The slightly starchy water from the jar or tin gives a great texture to the mash.
• For fussy eaters, who love mashed potato, start by adding 1/4 tin mashed butter beans to the mashed potato. If this goes down well, then next time add in 1/2 a tin. Over time you may well end up with mainly or all butter beans. This is a great hack to build in protein, fibre and iron into the diet. 
• To make things extra special, try other flavours such as wild garlic pesto butter beans or truffle and artichoke butter beans. Or keep it simple by adding grated cheese or fresh green pesto.
• The stores well in the fridge for up to 3 days and in the freezer for up to 3 months.

Side Dishes

Dairy-free, Egg-free, Nut-free, Vegan, Vegetarian