Creamy and smooth bean puree perfectly seasoned with herbs and finished with a delicious smokey flavor! With the same texture as mashed potatoes, this dish will be a welcome addition to your table with less carbs and fat, more protein, and a much better nutritional profile. Vegan and gluten-free too!
If you’re hosting a big holiday meal for your family, the hardest part is coming up with a menu that everyone can eat and enjoy. With all the crazy diets, food allergies, and personal preferences out there today, the old standbys of mashed potatoes, baked ham or turkey, candied yams, and green bean casserole just won’t do!
Someone is probably not eating dairy this week. Another has sworn off red meat. And let’s not forget about the people who are “watching what they eat” overall even though the holidays should be about enjoyment, not restriction.
One thing I’ve learned over the years, hosting and attending numerous holiday parties/meals is that vegan dishes are ALWAYS a hit. Since vegan recipes are already dairy and meat-free, most people can eat them and they’re typically full of fresh, whole foods making them a lot healthier than the traditional holiday fare. Plus, vegan food is so tasty that non-vegans usually can’t tell the difference. ?
In fact, I think it would be fun to try to host a FULLY vegan holiday meal sometime!
I am sort of doing that today, in a way, since a few of my foodie friends and I have teamed up to create the ULTIMATE Vegan Holiday Menu. It’s sort of a virtual potluck in which we’re all bringing a plant-based dish to share with you to help you have a delicious, vegan holiday season.
From appetizers and drinks to sides and mains….dessert too! We’ve got everything covered. ?
My contribution is a fun alternative to mashed potatoes. My side dish is just as creamy, smooth, and flavorful as mashed potatoes with a TON more protein, less carbs, less fat, and of course, NO DAIRY.
May I present…Smokey White Bean Puree!
Smokey White Bean Puree
- Prep Time: 5 mins
- Cook Time: 10 mins
- Total Time: 15 mins
- Yield: 4-6 servings 1x
- Category: Sides
Ingredients
- 2 cans of small white beans, drained and rinsed
- 3 cloves garlic, chopped
- 1 small white onion, chopped
- 1 tbsp olive oil
- 1 tsp liquid smoke
- 1/2 tsp smoked paprika
- 1/2 tsp dried rosemary
- 1/4 tsp dried thyme
- 2 tbsp vegetable broth
- salt and pepper, to taste
Instructions
- Heat oil over medium heat in a saute pan. Add garlic and onions. Saute until cooked through. Add beans, liquid smoke, and spices. Saute until heated through. In a food processor, combine bean mixture with 2 tbsp broth and puree on high until smooth. Serve hot or place in the refrigerator to serve cold!
The smokiness comes from a dash of liquid smoke and lots of smoked paprika. I was excited to use the liquid smoke I recently bought and was so happy with the flavor it added to the beans.
A perfect high protein compliment to a meal or even a substitution for mashed potatoes if you’re watching your carb intake. The beans combined with flavorful olive oil make for the most creamy side dish you’ve ever had.
You can eat this warm or cold, and the longer they sit in the fridge the more flavorful they become! So they can be made a day or two ahead of your holiday party or meal leaving you less things to prepare on the day of! Love recipes like that.
And now for the rest of the recipes to round out your holiday menu…
Orange Cranberry Mimosa Holiday Mocktail | Rhubarbarians
Vegan Cream Cheese Ball | The Vegan Blueberry
Vegan Sausage Stuffed Dates | Thyme and Love
Holiday Baked Vegan Cheese with Guava Swirl | Very Vegan Val
Vegan Spinach Kale Dip | Plant and Vine
Vegan Brussels Sprouts Salad with Oil-Free Citrus Vinaigrette, Pistachios & Orange-Infused Cranberries | Healthy Midwestern Girl
The BEST Vegan Lasagna | This Healthy Kitchen
Peppermint Candy Cane Chocolate Shortbread Cookies | Woman in Real Life
Vegan Gingerbread Cake | The Nutri Planet
Vegan Candy Cane Truffles | Baked by Clo
Have you ever had a plant-based holiday?
What’s your favorite thing to contribute to a holiday party or meal?
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44 responses to “Smokey White Bean Puree [A High Protein Mashed Potato Alternative]”
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This looks like a great alternative to hummus! yum!
Yes definitely! But also delicious on it’s own! 🙂
I LOVE the smoky taste that liquid smoke can lend to a dish. I generally use it on meat marinades, but this puree sounds pretty tasty.
Oh that sounds like a great use for it. I think it would taste great on some grilled chicken!
I think I need to try liquid smoke! Where have I been?
That’s how I felt!! It’s so amazing!
Mmm, I love when foods taste smoky! I’ve never tried liquid smoke before though… I think I need to change that 😉
Yes you should definitely pick some up! It’s such a game changer even in the simplest of recipes!
I’m not into liquid smoke (I know, I’m weird) but I love bean puree! It is good on sandwiches instead always using hummus.
You would love this! It’s good even without the liquid smoke!
Yum, this sounds delicious! I love smoked paprika and use it in almost everything.
Yes it’s one of the most flavorful spices out there!
I need to clean out my pantry as well! I always have all kinds of beans in there and love to make my own dips as well. I always forget about using thyme. Thanks for linking up with us for Meatless Monday. Hope you check out some of the other great recipes.
Thanks Deborah! I will!
Love a smokey dip! Smokey anything really… except a smokey kitchen. That fire still gives me nightmares. LOL!
I still can’t believe that happened!! Thank god everything turned out okay.
[…] combined with the Smoky Bean Puree I made last week made for a hearty and TASTY meal. My taste buds were literally overwhelmed with […]
Oooh! I love liquid smoke and would have never thought of adding it to something like this. Genius Kaila! This is being featured at Healthy Vegan Fridays this week – thank you for sharing it =) It was the most popular recipe! I have pinned this awesome sauce recipe =)
This looks like the perfect alternative to hummus! It would be perfect spread on a wrap before salad/chicken. Thanks for linking to #TastyTuesdays
[…] Smoky White Bean Purée from Healthy Helper: […]
mm I could totally see this on a pita with a little deli meat, veggies and sprouts! Thanks for sharing on Weekend Bites, you’re being featured this week.
This sounds amazing! I can’t wait to try it for my company’s wellness day. How much broth/liquid did you need to blend the beans with to get the creamy texture?
About two tbsp!
I always struggle to find variety in my snacks and his looks really good! I look forward to trying it.
Let me know how you like it!!
[…] I’ll let you in on a little secret…the longer this dish sits in the fridge, the more flavorful it gets! So if you’re making it for a family get together or special dinner, I suggest making it the day before and storing it in the fridge before serving. It’s also pretty cool that it can be served hot or cold! Sort of like my Smoky White Bean Puree. […]
[…] doesn’t love bean dip? This smoky white bean puree recipe from Kaila at Healthy Helper is easy to whip up with things you might already have hanging out in […]
[…] Smoky White Bean Puree […]
i love how you sauteeed the ingredients first! i’ve never done that! i want to try it 😀 but first, where did you buy liquid smoke?!
I got it at Whole Foods!
[…] simple dip was inspired by this Smoky White Bean Puree recipe from the Happy Helper blog. I had a can of pinto beans collecting dust […]
[…] Smokey White Bean Puree from Healthy Helper […]
[…] 11. Healthy Helper – Smokey White Bean Puree (Mashed Potato Alternative) […]
[…] up for side dishes is Kaila’s delicious Smokey White Bean Puree from Healthy […]
[…] Smokey White Bean Puree by Healthy Helper […]
[…] Smokey white bean puree by Healthy Helper […]
[…] Smokey White Bean Puree […]
This looks delicious! As someone who is vegan, but also watches my gluten intake closely, I love being able to find a recipe that allows me to do both! Thanks for sharing 🙂
Thanks Sarah!! Hope you try this dish during the holiday season! 🙂
This bean dip looks so yummy & would be great for a holiday party. Thanks for sharing at Merry Monday
It’s actually a side like mashed potatoes! But it could definitely be used as a fun dip too. 🙂
I’m running way behind!! I wanted to make sure I stopped by to thank you for sharing at the What’s for Dinner party last week. Hope to see you there again this week!
No prob! Thanks for stopping by as always.
[…] Smokey White Bean Puree [A High Protein Mashed Potato Alternative] […]