Red Bean Mash (South Beach Diet)
 Recipe){kind=link}
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
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
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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.
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.
Member Ratings For This Recipe
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