Mashed Beans with Mushrooms, Oil-free | Vegan

Oil-free recipe with only whole plant food ingredients.The curry powder and garlic add to the eastern note of the mushroom sauce.It combines perfectly with the taste of beans, giving you a rich and satisfying flavor.

Super tasty Mashed Beans with Mushrooms!

The curry powder and garlic add to the eastern note of the mushroom sauce.

It combines perfectly with the taste of beans, giving you a rich and satisfying flavor.

This recipe is a great lunch or dinner idea, especially sprinkled with some steamed broccoli florets for extra freshness.

Great for Optimal Health

This is an oil-free recipe with only whole plant food ingredients.

Beans are an excellent source of plant proteins.

They are loaded with fiber, complex carbohydrates and numerous micronutrients that makes them your perfect everyday meal!

Beans always leave you full and healthy, especially together with mushrooms and their immune system-stimulating properties.

Mushrooms have an anti-inflammatory effect on your body and are rich in antioxidants. They serve also as a prebiotic, nurturing your good gut bacteria. 

All the spices are also rich in micronutrients and phytochemicals, helping you remove toxins from the body and satisfy your hunger better.

We also added flax seeds to provide all the essential fats you need, especially the Omega-3s for the brain.

These Mashed Beans with Mushrooms is really a health-promoting meal for you.

Prep time: 20 mins

Cook time: 15 mins

Ingredients

For the mashed beans:

  • 5 cups cooked beans
  • 1 carrot
  • 1 onion
  • 2 tsp paprika
  • 1 tsp cumin
  • 1 tsp mint
  • salt to taste
  • 2 tbsp ground flax seeds
  • 1 cup of water

For the mushrooms

  • 7 large Cremini mushrooms, chopped
  • 1 onion, chopped
  • 2 tsp curry powder
  • 1 tsp garlic
  • salt to taste
  • ¼ tsp chili 
  • 1½ tbsp corn flour
  • 1 cup of water
  • 2 tbsp soy sauce
  • 1 tbsp ground flax seeds
  • ¼ bunch of parsley, chopped

Directions

  1. Boil the carrot and onion in water for about 10-15 mins or until soft.
  2. Place all ingredients for the mashed beans in a food processor and pulse until finely chopped.
  3. To prepare the mushrooms, mix the curry powder, garlic, salt, chili, and corn flour in a small bowl and add it to the chopped mushrooms. Stir until they are well covered in seasoning.
  4. Transfer the mushrooms in a pan and fold in the chopped onion, water, and soy sauce. Cook for about 10-15 mins, stirring frequently.
  5. When they are ready, add the ground flax seeds and chopped parsley.
  6. Serve the mushroom sauce over the mashed beans.
  7. Sprinkle some steamed broccoli florets over the meal and enjoy!
Yield: 2-3 Servings

Mashed Beans with Mushrooms, Oil-free | Vegan

Mashed Beans with Mushrooms, Oil-free | Vegan
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes

Ingredients

For the mashed beans:

  • 5 cups cooked beans
  • 1 carrot
  • 1 onion
  • 2 tsp paprika
  • 1 tsp cumin
  • 1 tsp mint
  • salt to taste
  • 2 tbsp ground flax seeds
  • 1 cup of water

For the mushrooms

  • 7 large Cremini mushrooms, chopped
  • 1 onion, chopped
  • 2 tsp curry powder
  • 1 tsp garlic
  • salt to taste
  • ¼ tsp chili
  • 1½ tbsp cornflour
  • 1 cup of water
  • 2 tbsp soy sauce
  • 1 tbsp ground flax seeds
  • ¼ bunch of parsley, chopped

Instructions

  1. Boil the carrot and onion in water for about 10-15 mins or until soft.
  2. Place all ingredients for the mashed beans in a food processor and pulse until finely chopped.
  3. To prepare the mushrooms, mix the curry powder, garlic, salt, chili,
    and corn flour in a small bowl and add it to the chopped mushrooms.
    Stir until they are well covered in seasoning.
  4. Transfer the mushrooms in a pan and fold in the chopped onion,
    water, and soy sauce. Cook for about 10-15 mins, stirring frequently.
  5. When they are ready, add the ground flax seeds and chopped parsley.
  6. Serve the mushroom sauce over the mashed beans.
  7. Sprinkle some steamed broccoli florets over the meal and enjoy!

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