Red Bean Mash (South Beach Diet)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 Tbsp extra virgin olive oil1 large onion, finely chopped3 tsp minced garlic1 can red kidney beans, rinsed and drained1/4 C low sodium chicken broth (or any broth you like)1/4 tsp fine sea salt3 Tbsp chopped fresh cilantro or parsleyFreshly ground black pepper
In a medium pan, heat oil over medium heat. Add onion and garlic; cook, stirring frequently, until softened and fragrant, about 7 minutes. Add beans, broth, and salt; bring to a simmer and cook for 5 minutes. Remove the pan from heat; stir in cilantro; and mash with a potato masher to a coarse puree. Add pepper to taste. Serve warm.
To make Red Bean Cakes:
Form the bean mixture into 4 patties. In a large skillet, heat 2 Tbsp extra virgin olive oil over medium heat. Add patties and cook until heated through, about 3 minutes per side. (Note - nutritional calculation does not include the EVOO for frying the cakes)
Number of Servings: 4
Recipe submitted by SparkPeople user DARBOYMOM.
To make Red Bean Cakes:
Form the bean mixture into 4 patties. In a large skillet, heat 2 Tbsp extra virgin olive oil over medium heat. Add patties and cook until heated through, about 3 minutes per side. (Note - nutritional calculation does not include the EVOO for frying the cakes)
Number of Servings: 4
Recipe submitted by SparkPeople user DARBOYMOM.
Nutritional Info Amount Per Serving
- Calories: 135.7
- Total Fat: 3.8 g
- Cholesterol: 0.0 mg
- Sodium: 420.2 mg
- Total Carbs: 19.7 g
- Dietary Fiber: 5.3 g
- Protein: 6.6 g
Member Reviews
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MEXANNA
i loved it, tried it with white beans also and the family really liked it. Very surprising for how easy it is. - 2/24/11
Reply from DARBOYMOM (2/24/11)
Thanks for the suggestion to try other kinds of beans. Glad you enjoyed it!