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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 182.9
  • Total Fat: 4.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 727.7 mg
  • Total Carbs: 26.1 g
  • Dietary Fiber: 8.0 g
  • Protein: 9.0 g

View full nutritional breakdown of South Beach Friendly Kidney Bean Mash calories by ingredient
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South Beach Friendly Kidney Bean Mash

Submitted by: THESPY75

Introduction

Very Filling and Flavorful Alternative to Hash. Good with a bit of turkey bacon and a low sodium V8 for the start of the day. This can, in theory be doubled to make patties. I would suggest using as little broth as you need if doing that. Very Filling and Flavorful Alternative to Hash. Good with a bit of turkey bacon and a low sodium V8 for the start of the day. This can, in theory be doubled to make patties. I would suggest using as little broth as you need if doing that.
Number of Servings: 4

Ingredients

    - 1 Tbsp Extra Virgin Olive Oil
    - 1 Large Onion Finely Chopped
    - 3 Cloves Garlic (or 1.5 tsp of chopped jarred garlic)
    - 1 (19oz) can or Red Kidney Beans, rinsed and drained
    - 1/2 cup Vegetable Broth (start with 1/4 and increase if needed)
    - 1/4 tsp. Salt (optional)
    - 3 Tbsp Cilantro (less if dry)
    - Pepper to taste (about 1 tsp.)

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Directions

Makes four serving of mash. Again, you can double this and try for making patties / cakes (beware of using too much broth).

For Mash:
1) Heat oil over Med. heat in Med. saucepan.
2) Add onion and galic and sweat for about 7 minutes.
3) Add drained and rinsed beans, broth, and salt (if using)
4) Cook about 5 minutes at a simmer
5) Remove from heat and stir in the chopped cilantro
6) Mash with a potato masher until a course puree. (You may want to drain off some broth here)
7) Season to taste with pepper, etc.
8) Serve warm

Cakes/Patties:
(Double all ingredients to make 4 large patties)
- Form mash into 4 patties
- In large skillet heat 2 Tbsp extra virgin olive oil over medium heat.
- Add patties and cook until heated through and slightly crisped on the outside about 5 minutes per side.

Modification Options:
Add some Sage when you are cooking or when you add cilantro. Very nice flavor added.


Number of Servings: 4

Recipe submitted by SparkPeople user THESPY75.






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Member Ratings For This Recipe

  • I added a little spinach to saute with my onions and garlic to give this recipe a little color, veggie, and extra fiber. It tasted great with the sage too. - 7/19/12

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  • Great recipe, very easy to make and very filling. I served topped with corn and salsa for a taste reminiscent of refried beans. - 7/17/10

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  • very easy, a great source of protein & fiber and the kids really liked it too! - 1/18/10

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  • I really like this recipe. Simple to throw together with whats in the pantry and SURPRISINGLY good. I did use parsley instead of cilantro and beef broth instead of vegetable because I didn't have any of those original ingredients. I wasn't expecting it to be a tad sweet which was nice. - 1/2/10

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  • Yum. I love this recipe. Is really good topped with a little bit of low fat cheese and fat free sour cream too
    :) - 7/28/09

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  • Not bad. Could maybe use more seasoning (though I didn't have any cilanro on hand, so maybe that helps). I also threw in some green peppers to bump up the amount of veggies being eaten. - 7/2/09

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  • Very filling, inexpensive, and good for you. Thanks. - 4/17/09

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