Discover a high-protein alternative to traditional mashed potatoes with this creamy smokey white bean puree recipe. Packed with plant-based protein, smoky flavor, and easy-to-make instructions, it’s the perfect side dish for any meal!
![Smokey White Bean Puree [A High-Protein Mashed Potato Alternative]](https://i0.wp.com/healthyhelperkaila.com/wp-content/uploads/2018/12/WhiteBeanPuree6.png?resize=525%2C700&ssl=1)
When it comes to comfort food, mashed potatoes are a classic staple. But what if you could enjoy a creamy, satisfying side dish that’s high in protein and packed with flavor? Enter the white bean puree—a nutrient-dense, plant-based alternative to traditional mashed potatoes. This recipe is not only simple to make but also loaded with smoky, savory goodness.
Why Choose Smokey White Bean Puree?
White beans are a powerhouse of nutrition. With their high protein and fiber content, they help keep you full longer, stabilize blood sugar levels, and support muscle repair and growth. This makes them an excellent choice for anyone seeking a wholesome side dish or an alternative to carb-heavy mashed potatoes.
![Smokey White Bean Puree [A High-Protein Mashed Potato Alternative]](https://i0.wp.com/healthyhelperkaila.com/wp-content/uploads/2018/12/SmokeyWhiteBeanPuree.png?resize=525%2C788&ssl=1)
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!
![Smokey White Bean Puree [A High-Protein Mashed Potato Alternative]](https://i0.wp.com/healthyhelperkaila.com/wp-content/uploads/2018/12/WhiteBeanPuree1.png?resize=525%2C700&ssl=1)
Perfect Pairings
This white bean puree pairs beautifully with roasted vegetables, grilled proteins, or as a spread for sandwiches and wraps. Its smoky undertones also complement hearty dishes like lentil stews or vegan sausages.
![Smokey White Bean Puree [A High-Protein Mashed Potato Alternative]](https://i0.wp.com/healthyhelperkaila.com/wp-content/uploads/2018/12/WhiteBeanPuree4.png?resize=525%2C700&ssl=1)
Tips for the Best Smokey White Bean Puree
- Customize the Flavor: Add a squeeze of lemon juice or a sprinkle of nutritional yeast for extra tang and depth.
- Make It Creamier: For an even smoother texture, replace the vegetable broth with unsweetened almond milk or cashew cream.
- Batch Prep: This puree stores well in the refrigerator for up to four days, making it perfect for meal prep.
The Bottom Line
Switching up your side dish game with this high-protein white bean puree is a smart and delicious choice. Packed with plant-based protein, it offers a creamy, flavorful alternative to traditional mashed potatoes—perfect for anyone looking to balance nutrition and taste.
Try this recipe today and discover a new favorite addition to your table!
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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] […]