South Beach Friendly Kidney Bean Mash

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4.3 of 5 (7)

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

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.

Minutes to Prepare: 20

Minutes to Cook: 10

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.)

Directions

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.