White Bean Mash

READY IN: 25mins
Recipe by foxfyre

From "Living With the G.I. Diet" by Rick Gallop. In this case, G.I. stands for glycemic index, and diet means "way of eating" more than anything. This recipe is a tasty, high-fiber alternative to mashed potatoes, and simple to boot!

Top Review by zeldaz51

I was going to add this to the DB and found it had already been added, so thanks! Just want to note that the original recipe in the book calls for two 19-ounce cans of beans (Progresso sells that size), which would give a yield slightly less than three of the smaller cans, which is the size I'd use because that is more commonly found for me.

Ingredients Nutrition

  • 1 (14 1/2 ounce) can low-sodium low-fat chicken broth
  • 3 (15 ounce) cans cannellini beans, drained and rinsed
  • 12 teaspoon dried thyme
  • 12 teaspoon black pepper
  • 2 cups baby spinach leaves, shredded
  • 1 pinch salt


  1. Bring chicken broth to a boil in medium saucepan.
  2. Add beans, thyme, and pepper; reduce heat and simmer for about 10 minutes.
  3. Stir in spinach and salt; continue simmering for another minute.
  4. Pour bean mixture into food processor (or blender), reserving about 1/3 of the liquid, and blend until fairly smooth.
  5. Add more liquid if necessary to achieve desired consistency while blending.

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