Mashed Bean Bowls with Roasted Vegetables
Beans, Brussels sprouts, and cremini mushrooms contribute to this dish's whopping 17 grams of fiber per serving. Looking to speed up the cooking time? Use no sodium added canned beans. You can also use regular canned cannellini beans, and drain them to reduce the sodium by up to 40 percent.
- 1 1/2 cups dried cannellini beans, soaked overnight
- 2 sprigs rosemary
- 3 sprigs sage
- 1/2 cup plain, organic yogurt, preferably whole or 2%
- 1/4 cup unsweetened almond milk
- 2 - 3 cloves garlic, minced
- 1 pound Brussels sprouts, trimmed and halved
- 8 ounces cremini mushrooms, halved
- 2 tablespoons extra-virgin olive oil
- 4 pastured eggs (optional)
- 2 tablespoons olive oil, plus more for optional frying
- Place beans, rosemary, and sage in a large pot and cover with water by a few inches. Bring to a boil, reduce heat, cover and simmer for 45-60 minutes until tender. Drain and pick out rosemary and sage.
- Place beans in a food processor with yogurt, milk, and garlic. Add salt and pepper to taste. Blend until pureed.
- While beans are cooking, roast vegetables. Preheat oven to 400 degrees F while chopping vegetables.
- Toss Brussels sprouts with 1 tablespoon olive oil, season with salt and pepper and spread evenly on a large baking sheet. Toss mushrooms with 1 tablespoon olive oil, season with salt and pepper and spread evenly on another large baking sheet. Place both in the oven. Remove mushrooms after 10-15 minutes when browned and tender. Remove sprouts after 20-25 minutes when browned and tender.
- If serving with eggs, heat olive oil in a small skillet on medium heat and fry to liking. Serve beans topped with vegetables and fried egg.
- Recipe provided by Rachael Hartley, R.D, private practice dietitian and founder of Avocado A Day Nutrition
Per serving: 400 kcal cal., 9 g fat (2 g sat. fat), 61 g carb., 17 g fiber, 7 g sugar, 25 g pro.. Percent Daily Values are based on a 2,000 calorie diet