I’ve been making this vegan bean mash for a couple years now, and everyone always enjoys it — even the meat-eaters! I know that it doesn’t seem like much, but it turns a side dish into a main, and is such a lovely way to serve freshly grilled summer produce. It’s a great low-carb alternative to mashed potatoes.
This is one of the recipes that I made while visiting with my parents. I always eat so well when I’m there, as my mom and I have so much fun cooking together. I wish we lived closer so we could do it more often!
I always keep a couple cans of white beans (navy/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.
Notes — Vegan Bean Mash with Grilled Vegetables
- 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, using the “scale” links in the recipe below.
- Obviously instead of grilling the veggies on the BBQ, you can just roast them in the oven.
- While the original recipe doesn’t call for mushrooms, a couple Portobello mushrooms would be great in this too.
- Along with fresh coriander (cilantro), I served this with chopped fresh chives from my mom’s garden. A little fresh parsley would be great as well.
More 30 minute recipes you’ll love
- Broccoli, Red Bell Pepper & Chickpea Salad
- Fresh Tomato, Basil and Lemon Zucchini Pasta
- Black & White Bean Quinoa Salad
- See all my 30 minute vegan recipes
Vegan Bean Mash with Grilled Vegetables
Looking for a healthy alternative to couscous or mashed potatoes? Try this vegan bean mash — it’s affordable and protein-packed. Vegan & gluten-free!
- Prep Time: 15 mins
- Cook Time: 15 mins
- Total Time: 30 mins
- Yield: 2 1x
- Category: Main, Side
- Cuisine: Mediterranean, Vegan
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
- 15oz/400g can haricot / navy beans, rinsed (Cannellini or white kidney beans also work)
- 1 garlic clove , crushed
- 100ml vegetable stock
- 1 tbsp chopped fresh coriander (cilantro)
- lemon wedges, to serve
Instructions
- 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.
- 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
Keywords: bbq, bean, capsicum, cilantro, easy, eggplant, favorite, gluten-free, high-protein, low-carb, mash, summer, under 30 minutes, zucchini, bean mash, vegan
PS – If you like this recipe, you should try Mashed Cauliflower with Roasted Garlic & Chives!
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