South Beach Friendly Kidney Bean Mash
- Minutes to Prepare:
- Minutes to Cook:
- 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.)
Makes four serving of mash. You can double this and pan fry in to 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.)
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 mash and/or when you add cilantro.
Number of Servings: 4
Recipe submitted by SparkPeople user THESPY75.
Number of Servings: 4
Recipe submitted by SparkPeople user THESPY75.
Nutritional Info 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
Member Reviews
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POSITIVELYFIT22
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