High-Protein Bean Smash

Pinto bean smash in a bow/ with an ice cream scoop.

No ratings yet

High-Protein Bean Smash made without fancy equipment. This easy smashed beans recipe is creamy, protein-packed, fiber-rich, meal prep-friendly, and full of bold flavor.

Prep Time10

Cook Time0

Total Time10

Course: Main Course, Side Dish

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: servings

Calories: 495kcal

Author: Nisha Melvani

Equipment

Chef's knife or pizza cutter, or food processor

Ingredients

1 cup cooked beans (or ⅓ cup dried, cooked) pinto, white, or garbanzos
1 cup cooked lentils (or ⅓ cup dried, cooked) black, brown, or green
2 tablespoons Greek-style yogurt or avocado, hummus, or tahini
2 tablespoons diced red onion small dice
2 tablespoons capers or olives, or chopped pickles
1 tablespoon Dijon mustard or stoneground
1 tablespoon lemon juice or apple cider vinegar
2 Calabrian chili peppers or chipotle peppers in adobo (optional)
2 teaspoons nutritional yeast
1 teaspoon smoked paprika
½ teaspoon cumin
⅓ cup sliced red cabbage or green cabbage
¼ cup fresh herbs basil, mint, chives, or parsley
Salt and freshly ground black pepper to taste

Instructions

Prep Ingredients: Thinly slice the cabbage and onions, finely chop the basil, chives, and Calabrian chili peppers, and drain and rinse the beans and lentils well.
If you prefer a milder onion flavor, soak the sliced onions in cold water for 5 to 10 minutes, then drain well before using.
Smash the mixture:
For the pizza cutter method: Add the beans, lentils, Greek-style yogurt, Dijon mustard, nutritional yeast, lemon juice or apple cider vinegar, red onion, red cabbage, Calabrian chili peppers, capers, basil, chives, salt, and black pepper to a large wooden or stainless steel bowl. Roll the cutter back and forth through the mixture until the beans are partially crushed and evenly combined. This creates a textured bean smash while still keeping some bite throughout.
For the chopping board method: Place everything on a large chopping board and repeatedly chop through the mixture with a large chef’s knife before transferring it to a bowl. This creates chunkier smashed beans with more variation in texture throughout the mixture.
For a creamier bean mash: Use a potato masher or pulse everything a few times in a food processor.
Taste and Serve: Taste and adjust the acidity, salt, or heat as needed.
Scoop onto sourdough toast, wraps, grain bowls, or baked sweet potatoes. For neater serving, use an ice cream scoop or cookie scoop to portion the bean smash onto toast.

Notes

Rinsing capers, chopped pickles, or olives under water before adding can help reduce some of the excess sodium while still keeping their tangy, briny flavor.
Shop my ingredients and cookware here.

Nutrition