Bean Mash with Mushroom & Kale
MediterraneanPlant-richQuick (15–30 min)Light & healthy
- Calories
- 681kcal
- Protein
- 40g
- Carbs
- 104g
- Fat
- 16g
- Total time
- 35min
Per serving · 26 min hands-on, 9 min waiting
Ingredients
Servings
- 400 g Pinto Beans
- 300 g White Mushrooms
- 50 g Vegetable Broth
- 50 g Kale
- 30 g Shallots
- 10 g Olive Oil
- 6 g Garlic
- 1 g Rosemary
- 1 g Thyme
- 1 g Sage
about €3.58 per serving
Instructions
-
Prepare the Aromatics
7 min hands-on
- Finely slice the shallots and garlic. Set them aside.
- Slice the mushrooms into even pieces for uniform cooking.
-
Start the Herb-Infused Bean Mash
2 min hands-on
- Heat half of the olive oil in a medium-sized pan over medium heat.
- Add half of the sliced garlic, rosemary, and thyme. Sauté until the garlic softens and becomes fragrant.
-
Cook and Mash the Beans
2 min hands-on9 min waiting
- Add the rinsed pinto beans to the pan with a small amount of water or bean liquid.
- Season with a pinch of salt and simmer until the beans are soft and creamy.
- Mash the beans until they achieve a chunky yet spreadable consistency. Remove from heat and cover to keep warm.
-
Caramelize Shallots and Garlic for the Mushrooms
4 min hands-on
- In a separate pan, heat the remaining olive oil over medium heat.
- Add the sliced shallots, remaining garlic, rosemary, thyme, and ground sage.
- Cook until the shallots become translucent and start to caramelize.
-
Sauté the Mushrooms
6 min hands-on
- Add the sliced mushrooms to the pan with the caramelized shallots and garlic.
- Cook until the mushrooms release their moisture and develop a golden-brown color.
-
Incorporate the Kale
3 min hands-on
- Add a splash of vegetable broth to deglaze the pan.
- Tear the kale leaves into bite-sized pieces and stir them into the pan. Cook until the kale wilts and becomes tender.
-
Assemble the Dish
2 min hands-on
- Divide the warm bean mash onto serving plates, spreading it out slightly to form a base.
- Spoon the mushroom and kale mixture over the top of the mash.
-
Finish and Serve
1 min hands-on
- Optionally, drizzle a little more olive oil over the dish and garnish with fresh herbs if desired. Serve immediately.
- Cooking tips:
- To achieve a creamy bean mash, simmer the beans long enough for them to absorb the flavors of the garlic and herbs. Adjust the consistency with additional liquid if needed.
- When caramelizing shallots, stir occasionally to prevent burning while allowing them to develop their natural sweetness.
- Deglazing the mushroom pan with vegetable broth adds depth of flavor and prevents sticking.
- For the best texture, avoid overcooking the kale—it should be tender but still vibrant green.
Nutrition per serving
| Energy | 681 kcal |
|---|---|
| Protein | 40.3 g |
| Carbohydrates | 104.3 g |
| Fat | 16.0 g |
| of which saturated | 1.8 g |
| Fiber | 7.1 g |