- 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
South Beach Friendly Kidney Bean MashSubmitted by: THESPY75
IntroductionVery 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.
- 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.)
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
(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.
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.