Bean Mash

This 3-ingredient recipe is a great alternative to mashed potato or rice as an accompaniment to any meal. As it is gluten free, dairy free and vegan, it suits a range of differing dietary requirements without any fuss.

SERVES: 4 PREP TIME: 2 mins COOK TIME: 5 mins


  • 425g tin cannellini or borlotti beans
  • 3 cloves garlic, crushed
  • 1 tablespoon olive oil


  1. Heat olive oil to a medium heat in a small frypan.
  2. Add garlic and sauté gently until lightly brown..
  3. Add cannellini or borlotti beans to frypan and heat through (1-2 mins).
  4. Add a dash of olive oil and mash until smooth.

To Serve

Serve as a side dish with your main meal. This goes great with Lemon Basil Chicken or Roast Chicken and makes for an interesting alternative to mashed potatoes or rice.

Dietary Requirements

Gluten free  |  Dairy free  |  Yeast free  |  Sugar free  |  Nut free  |  Egg free  |  Soy free

Filed under

Gluten freeDairy free

  • By Bridging Foods, An introduction to gluten, dairy and yeast free eating.

    Learning to eat and cook gluten, dairy, salt, yeast and sugar free, can be the beginnings of making different choices about food.

  • Photography: Lee Green