Red Bean Mash (South Beach Diet)


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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Red Bean Mash (South Beach Diet) calories by ingredient
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Introduction

From "The South Beach Diet Supercharged."
Note that the recipe calls for vegetable broth, but I used low sodium chicken broth that I had on-hand. I also substituted 3 tsp of minced garlic for 3 cloves of garlic.
From "The South Beach Diet Supercharged."
Note that the recipe calls for vegetable broth, but I used low sodium chicken broth that I had on-hand. I also substituted 3 tsp of minced garlic for 3 cloves of garlic.

Number of Servings: 4

Ingredients

    1 Tbsp extra virgin olive oil
    1 large onion, finely chopped
    3 tsp minced garlic
    1 can red kidney beans, rinsed and drained
    1/4 C low sodium chicken broth (or any broth you like)
    1/4 tsp fine sea salt
    3 Tbsp chopped fresh cilantro or parsley
    Freshly ground black pepper

Directions

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.

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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    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!


    Was this review helpful?   yes  No
 
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