White Bean Mash

Updated: Mar 20

Who else loves beans 🙋🏻‍♀️ You know gut health is so important to me and a healthy gut means adequate amounts of fiber every day. Beans are such an easy way to incorporate more dietary fiber into your diet. It is crazy also how versatile these guys are. If you haven’t yet checked them out, click here for my delicious chickpea brownie recipe. (LINK). Potatoes are rarely something I consume. First of all I am allergic to them and get major skin outbreaks when I do indulge in a fry but I am also not a huge fan of them to begin with, so it all works out 😀

Many people are shocked when I say that I don’t eat potatoes as they can not even begin to imagine a world without potatoes! Blasphemy my Irish friend said! Because potatoes are a huge staple in the North American diet, I always love to come up with potato alternatives, so you aren’t missing out and at the same time are nourishing your gut!

Mashed potatoes is just one of those staples it seems, so I love making alternatives and I have found that cauliflower rice is also an excellent substitute for potatoes. I find the white bean mash to be a little bit more “elegant” if that makes sense? I love pairing it with a beautifully slow roasted beef tenderloin for example. This recipe is made with rich beef stock or consomme, which gives it a deep delicious flavor. The thyme really elevates beef dishes, so it makes it the perfect side for a luxurious dinner.

As I am the queen of mixing leftovers, you will also find me adding this mash the next day to a piece of bread with a soft boiled egg.

Hope you guys enjoy it! Tag me @sheywellness with your creation. I am so excited for you to try it.

xo Laura


  • 2 tbsp thyme

  • Can of white kidney beans (540ml)

  • 3 garlic cloves (minced)

  • 3 tbsp of olive oil (or 2 tbsp of butter if you prefer)

  • 4 tbsp red wine

  • 1/4 cup beef stock or consommé (can use 1/2 a bouillon cube as well)

  • 1/4 to 1/2 cup of water

  • Pinch of salt


  • In a medium sized pot, heat a tbsp of olive oil on medium heat

  • Pick the thyme leaves of the stem

  • Once the oil is heated, add the garlic and thyme, stir frequently

  • Meanwhile mix the red wine with the beef stock, consomme or bouillon to create a demi glace

  • Add kidney beans, olive oil and demi glace

  • Stir frequently and after 3 to 5 minutes using a fork or potato masher, mash the beans

  • Add 1/4 cup of water, more if you want a thinner consistency

  • Season with salt

  • Enjoy!

#whitebeans #mash #fiber #carbohydrates #delicious #sidedish #lectinfree #dairyfree

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xo Laura Niesslein


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