This garlicky Potato and White Bean Mash is the ultimate healthy side dish that is super easy to make and vegan-friendly. Made with creamy butter beans, fluffy mashed potatoes and garlic, this comforting mash is rich, buttery (but without the butter) and absolutely delicious!

A bowl of potato and white bean mash with a spoon.

I absolutely love mashed potatoes. It’s the best comforting side dish during a cold winter, and this Potato and White Bean Mash recipe is no exception. It is soft, fluffy and buttery; you wouldn’t know it was made with butter beans! So, if you’re tired of just plain old, mashed potatoes or want to increase your fibre intake, this recipe is for you!

Mashed potatoes are often high in fat and sodium from added salt, butter and sometimes cream. While potatoes have some, they do not have as much dietary fibre and nutrients as other vegetables. So combining mashed potatoes with beans (and, of course, garlic!) can help give you a bit more nutrients and dietary fibre.

Why you’ll love this White Bean Mash

It’s rich and buttery without using butter!
Uses a handful of everyday ingredients that you’ll easily find in a supermarket.
It is super easy to make and can be ready in just 15 minutes!
Is more nutritious than just regular mashed potato.
It’s budget friendly – AUD$5.70/~USD$3.80.
It’s a great way of hiding extra veggies without the family knowing!

Butter beans versus lima beans

Besides their names and colours, Lima and Butter Beans are exactly the same! Young beans are green in colour, whereas the mature beans are beige or off-white (dried or canned). Although the mature beans are better for making white bean mash, both are packed with nutrients!

Depending on where you live, these beans may go by other names such as sieva, double or Madagascar beans. However, they are often called Lima beans in northern America, whereas the American South, United Kingdom and Australia all call them Butter Beans.

Overhead view of a bowl potato and white bean mash.

Benefits of Butter Beans

Like most legumes, butter beans come with a tonne of benefits, such as:

A wonderful source of plant-based protein, which helps our bodies maintain muscle mass and a strong immune system to help fight off infections.
Are high in dietary fibre, which helps maintain regular bowel movements, may improve cholesterol levels, and may help prevent some chronic diseases.
Contains manganese, which is used for bone formation and a healthy immune system, and copper, which helps make connective tissue and blood vessels.
Are a low GI food, meaning they don’t cause rapid spikes in blood glucose levels.
Are loaded with antioxidants, which can help neutralise free radicals and reduce bodily inflammation.

Recipe suitability

This White Bean Mash contains a moderate amount of dietary fibre, at 5.8g per serve, which makes it a great side dish for supporting gut health. Additionally, this recipe has 6.8g of protein per serve. It is low in fat (including saturated fat), cholesterol and sodium. Therefore this side is also heart friendly. It is gluten-free, vegetarian, and can be made vegan with a simple swap.

Ingredients for Potato & White Bean Mash

Ingredients needed to make potato and white bean mash.

Butter beans – Mashed butter beans adds a creamy texture and buttery flavour. Canned butter beans can be high in excess sodium. Where possible, choose a can with the lowest sodium per 100g. and rinse the beans to remove the brine. Scroll up to read about the benefits of butter beans.
Potatoes – The main micronutrient in potatoes is potassium, which is needed for cell function, nerve transmission and muscle contractions. Potatoes can also be a great source of resistant starch, an undigested dietary fibre made by cooking and cooling starchy foods. Research suggests that resistant starch are fermented by our gut bacteria, which may have benefits for gut health. I like to leave the skin on for extra nutrients and dietary fibre.
Garlic – Because everything is better with garlic, including White Bean Mash!
Extra virgin olive oil (EVOO)– Is high in monounsaturated fats (mainly from oleic acid), which may help reduce LDL (bad) cholesterol and blood pressure when used in place of saturated fats. EVOO also contains antioxidants, such as oleocanthal and vitamin E which may help reduce inflammation and risk of certain chronic diseases such as heart disease and stroke.
Milk – Preferably low fat. Milk is a rich source of calcium, which is used for muscle contractions and nerve transmission from your brain to the rest of your body. It also contains vitamin B12, which is needed for central nervous system function, red blood cell formation and creation of new DNA.
Nutritional yeast – Is a great substitute for butter and salt, as it can add flavour but without excess saturated fat and sodium.
Fresh chives – Adds a mild oniony flavour.

A spoon scooping a spoonful of potato and white bean mash out of a bowl.

Which potatoes make the best mash?

When it comes to making your everyday mash, all-rounder potatoes are the best way to go:

Australia – Sebago potatoes, or the “dirt-covered potatoes” you can find at every supermarket and fruit and vegetable shops. They are also the cheapest! Otherwise, Crème Royale potatoes (the white washed potatoes at supermarkets) will also work.
US – Russet or Yukon Gold will create a fluffy mash that absorbs flavour!
UK – Maris Piper or King Edward.

How to make Potato & White Bean Mash

Heat the extra virgin olive oil in a medium saucepan over medium heat. Add the minced garlic and cook for 1-2 minutes while stirring or until it becomes fragrant. Add the butter beans to the saucepan and cook for 1-2 minutes or until the beans are heated through. Remove the saucepan from the heat and set aside to cool slightly.
Pour the garlic bean mix into a food processor bowl, add 3 tablespoons of milk and blitz until thick and creamy. Or if using an immersion/stick blender, leave the garlic white beans mix in the saucepan, add 3 tablespoons of milk and blitz until smooth and creamy. Set the garlicky white beans aside.

Steps 1 and 2 of making potato and white bean mash.

Cut the potatoes into 1 inch cubes and add them to a microwave-safe container. Add just enough water to cover the base of the container. Heat in the microwave on high for 6-7 minutes or until the potato pieces are soft in the centre when pierced with a fork. I prefer to steam my potatoes in the microwave, as this helps retain more nutrients. Otherwise, add the potatoes to boiling water, reduce to a simmer and cook for 15 minutes or until very soft. Drain the potatoes.
Mash the potatoes with either a masher or a fork until they are creamy and fluffy.

Steps 3 and 4 of making potato and white bean mash.

Add the butter bean mash, fresh chives, nutritional yeast and the remaining milk to the potatoes. Stir the mashed potato and beans together until combined. If your potato and white bean mash is very thick, add a splash more milk and stir to mix.

Step 5 of making potato and white bean mash.

Serve hot as a side to your main meal, or if you are making it ahead, store it in the fridge and heat it in the microwave just before serving.

Storage

This mash will keep in the fridge for up to 3 days.

To reheat:

Microwave – Put the White Bean Mash into a microwave-safe container and heat it on high for 2-3 minutes or until it is hot. If it becomes too thick, add a splash of milk and give it a stir.
Oven – Preheat oven to 180°C/350°F. Add the White Bean Mash and a splash of milk into an oven-safe dish and cover. Warm in the oven for 25 minutes or until the mash is hot (will depend on the size and shape of your baking dish).

You can also keep this white bean mash in the freezer for up to 3 months. Scoop the mash into a freezer-safe ziplock bag, lay the bag flat, and spread the mash into a thin layer (will help it defrost quicker!) while pushing the air out. Seal the bag and lay it flat in the freezer.

Note that defrosting the mash will make it watery, but the water will dissipate after heating it in the microwave.

Other flavours

Chicken stock – Can be used instead of milk. Chicken stock can be high in excess sodium. Choose a stock with ‘no added salt / reduced salt’ where possible.
Sour cream – Preferably fat-free or light sour cream. You could also use Greek yoghurt in place of sour cream.
Lemon juice – Just add it to the mashed potatoes and stir.
Other herbs – Such as thyme or rosemary, in place of or along with the chives.
Roasted garlic – Cook the garlic cloves in the oven for a sweet, caramelised garlic flavour.

Substitutes & variations

Other types of white beans/legumes:

Cannellini beans – Would be my first choice after butter beans, as they are cheap and widely available.
Navy beans – Are not available in Australian supermarkets. However, you can purchase dried navy beans from Amazon.
Great northern beans – Only available dried in Australian supermarkets or on Amazon.
Chickpeas – Would work, but chickpeas may have a stronger flavour and create a grainier mash.

You can also make this mash with just beans, just sub out the potatoes for an extra can of beans.

Other vegetables in place of potato:

Cauliflower – Will be less starchy. Can be either steamed or roasted.
Celeriac – Either steamed or roasted.
Parsnip – Will be better roasted, as it will give a sweet flavour.

To make this dish vegan, use an unsweetened plant-based milk (preferably calcium fortified).

Tips

While it may be easier – I do not recommend using a beater, blender or food processor to mash the potatoes. These appliances will release the starch molecules in the potatoes, which will make your mash very gummy or gluey.

If you want your mash to be super smooth, like at restaurants, you will need to push it through a fine sieve.

More sides with legumes

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