Grilled Mediterranean Vegetables on White Bean Mash

As promised in my last post, here’s one of the recipes that I made while visiting with my parents. I’ve been making this for a couple years now, and everyone always likes it. I know that it doesn’t seem like much, but with a squeeze of fresh lemon, it’s a light & lovely meal that really highlights all that great summer produce.

Grilled Mediterranean Veggies on White Bean Mash - Vegan & Gluten-Free

Notes

  • I first saw this recipe in BBC Australia’s Good Food magazine a couple years ago. The original recipe used 2 cans and served four people, but the version below is from the UK website, and it only serves two. Feel free to double or triple the recipe, as needed.
  • I always keep a couple cans of white beans (haricots, cannellini or white kidney) in the pantry in the summer, because this recipe is a quick way to jazz-up plain-old grilled veggies.
  • While the original recipe doesn’t call for mushrooms, a couple Portobello mushrooms would be great in this too.
  • Served as a side, the bean mash is a great low-carb alternative to mashed potatoes, and even couscous.
  • I also served this with some chopped fresh chives from my mom’s garden. A little fresh parsley would be great as well.

Grilled Mediterranean Veggies on White Bean Mash - Vegan & Gluten-Free

Grilled Mediterranean Veggies on White Bean Mash - Vegan & Gluten-Free

Grilled Mediterranean Veggies on White Bean Mash - Vegan & Gluten-Free

Grilled Mediterranean Vegetables on White Bean Mash
 
Prep time
Cook time
Total time
 
Tired of roast veggies with couscous or pasta? Try mashed beans for a cheap, healthy alternative. Vegan & Gluten-Free
Recipe type: Main, Side
Cuisine: Mediterranean
Serves: 2
Ingredients
  • 1 red pepper (capsicum), deseeded and quartered
  • 1 aubergine (eggplant), sliced lengthways
  • 2 courgettes (zucchinis), sliced lengthways
  • 2 tbsp olive oil
For the Mash
  • 410g can haricot beans , rinsed (I use Cannellini or White Kidney Beans)
  • 1 garlic clove , crushed
  • 100ml vegetable stock
  • 1 tbsp chopped coriander (cilantro)
  • lemon wedges, to serve
Instructions
  1. Heat the grill. Arrange the vegetables over a grill pan and brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a small pan with the garlic and stock. Bring to the boil, then simmer, uncovered, for 10 mins. Mash roughly with a potato masher, adding a little water or more stock if the mash seems too dry. Divide the veg and mash between 2 plates, drizzle over any leftover oil and sprinkle with black pepper and coriander. Add a lemon wedge to each plate and serve.
Notes
From BBC Australia’s Good Food magazine

Grilled Mediterranean Veggies on White Bean Mash - Vegan & Gluten-Free Grilled Mediterranean Veggies on White Bean Mash - Vegan & Gluten-Free

Grilled Mediterranean Veggies on White Bean Mash - Vegan & Gluten-Free

12 Comments

  1. Um, YUM. I love doing a white bean mash. Discovered how tasty it is by accident. Love paring with the veggies like this!

    Reply
    • vegangela says:

      Hi Heather, thanks for your comment. I’m so glad I discovered this myself – such an easy way to serve-up grilled veggies :)

      Reply
  2. daina says:

    This looks yummy – i have been making grilled veggies the last few weeks to have with vingerette and baby spinach leaves for lunches.

    I am thinking for an even lower-carb option to make cauliflower mash? would keep it light and add a bit of sweetness?

    Reply
  3. Gah this looks so good! I never want summer produce to go out of season! Bean puree is so underrated, and it looks like an elegant side for those veggies.

    Reply
    • vegangela says:

      Hi Faith – You’re so right, summer produce rocks. So does being able to grill/eat outdoors. Bean puree is definitely under-rated :)

      Reply
  4. GirlonRaw says:

    White bean mash sounds pretty damn nice that’s for sure. Just stumbled on your blog and love that you live in my homeland. I am just visiting Brisbane from Saudi Arabia right now (and we were in Sydney on the weekend). I’ll be stopping by for some more recipe ideas ;)

    Reply
    • vegangela says:

      Thanks for your comments. Australia is such an amazing country – I feel truly blessed for the opportunity to have lived here the past couple years! I’m now following you on Twitter – looking to incorporate more raw foods so I’m so happy to be in touch!

      Reply
  5. Lexi says:

    This looks great! I don’t have a grill though – can I just cook the veggies up on the stovetop?

    Reply
    • vegangela says:

      Yes of course! Or oven-roast them :)

      Reply
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