White Bean Mash

This is a great high protein alternative to potato mash that will satisfy even the fussiest of palates. Serve as a side dish with meat or fish, or enjoy as a dip on wholesome crackers or veggie sticks. This is a great way to introduce kids and adults to beans.

You can use either tinned beans (rinse them well) or 350g dried beans. If using dried beans, place them in a large bowl with plenty of water, add a generous squeeze of lemon juice and soak overnight (or for at least 8 hours). Rinse and cook in water over medium heat. Cooking time will depend on type of bean. Smaller beans will take an hour or so; larger beans will take up to 2 hours. Drain, and the beans are ready to use! You could also cook them in bulk and freeze them, making the whole process much quicker the next time you wish to use them.



  • 800g cooked or tinned butter beans
  • 4 tbsp extra virgin olive oil
  • A handful of coriander leaves (with fine stalks)
  • A squeeze of fresh lemon juice 
  • Sea salt and pepper to taste
  • A splash of oat/soy/dairy milk (optional) 


  • In a food processor, combine all ingredients and blend until smooth. Easy!
  • If adding some milk, do it gradually until you get the desired creaminess.

Use other white beans such as navy or cannellini.
Play around with the herbs – try thyme, dill, sage, tarragon.
Add some caramelized onion.
Add a teaspoon of red curry paste for a bit of a kick.

Nutritional Information

Per Serving (recipe serves 4)