During the holidays, I was the kid who ate all the mashed potatoes and left the turkey on the table. Even as an adult, I never lost my love for mashed potatoes. So, to continue my mashed potato obsession, I 'veganized' mashed potatoes and made them fat-free by making butter bean mashed potatoes with easy 'no chicken' gravy. This vegan mashed potato recipe, also called butter bean mash, combines mashed potatoes and butter beans to form creamy, buttery-tasting mashed potatoes. Not only does this butter bean mashed potato recipe taste like it's swimming in butter, but it's healthy too.
Since my love for mashed potatoes is somewhat of an addiction, I figured out a way to make mashed potatoes buttery without using oil or vegan butter. What's my secret? Butter beans.
WHAT ARE BUTTER BEANS?
Butter beans are precisely the same as lima beans!
Butter beans, or large lima beans, are large, flattish beans that range from pale yellow to white. Butter beans have a velvety texture and rich, savory, buttery flavor.
Although most butter beans may sound fattening, butter beans are high in fiber, not fat.
With 5 grams of fiber per half-cup, butter beans are also a great source of potassium, a mineral with natural diuretic properties that removes excess sodium and fluid from the body.
How to make butter bean mashed potatoes
First, peel, wash and cut potatoes into similar-sized chunks. Then, place the potato chunks in a pan, cover them with water, and add a small amount of salt. Next, to a boil and cook 20-25 minutes, until potatoes and soft.
Also, remember, however, the size of the potatoes may alter the time it takes to soften the potatoes.
Another great way to save time is to add the butter beans to the boiling potatoes in the last few minutes of cooking to cook both in one pan.
To make the perfect, 'buttery' vegan mashed potatoes, add butter beans, vegetable broth, a little plant milk, and mash. However, you don't even need to add salt. The buttery flavor of the beans flavors the butter bean mashed potato recipe without any added salt. But, add salt for individual preference.
- Baking Potatoes peeled and cut into equal-sized chunks
- Butter beans
- Organic vegetable broth
- Unsweetened, unflavored plant milk (I used almond milk)
- Fresh ground pepper
- Onion powder
- Garlic powder
- Salt (optional)
- Wash, peel and cut potatoes into large chunks
- Place potatoes in a pot, and cover with water and add a little salt
- Bring to a boil.
- Reduce to medium-low and boil uncovered for 30 minutes or until potatoes are soft when pierced with a fork.
- Separately, drain one can of butter beans.
- In a small pan, heat beans through (you may also microwave the butter beans to speed up the process)
- It is essential to heat the beans so everything is hot and ready to be whipped together when combining the potatoes and beans.
- Drain potatoes and place in a bowl.
- Add hot butter beans to potatoes.
- Next, add 1 cup vegetable broth and mash on high using an electric mixer.
- Now, add 1/2 cup unsweetened plant milk.
Despite popular belief, you don't need butter to get a buttery flavor.
What milk do I use for vegan mashed potatoes?
- Choose unsweetened, unflavored plant milk. I prefer oat milk for its creamy texture, but any plant milk works well.
What are ways to use leftover vegan mashed potatoes?
- I suggest using leftover mashed potatoes for Potato Pancakes, Vegan Shepherds Pie, or freezing them for another occasion.
How many calories are in vegan mashed potatoes?
- This butter bean mashed potato recipe with the gravy has 211 calories per serving and only 1 gram fat. Comparatively, regular mashed potatoes contain 337 calories and 8.8 grams of fat.
- Combine the drained butter beans with the boiling potatoes as a shortcut.
- Use unsweetened, unflavored plant-based milk.
- Make sure to cut the potatoes into equal-sized, so they cook evenly.
- Also, the size of potato pieces determines the cooking time. For instance, larger-sized chunks take longer to cook. Conversely, smaller-sized pieces cook more quickly.
- Butter bean mash prepared in advance heats up nicely.
- The no chicken gravy also stores well in the refrigerator for up to 2 days before reheating and serving.
How to make vegan gravy
The same is true for not needing chicken and fat for delicious, savory gravy. So, the next time you are craving creamy vegan mashed potatoes, try a low-fat, guilt-free version that tastes just as good as mom used to make.
- Organic Vegetable Broth
- Flour of Choice (gluten-free works well)
- Vegetable Bouillon Cube or 2 teaspoons Gravy Master or Kitchen Bouquet Browning and Seasoning Sauce
- Garlic Powder
- Fresh Ground Pepper
- Salt (optional) to taste
How to make vegan gravy
- Place two cups of vegetable broth in a medium saucepan.
- In a one-cup blender measuring cup, add 1 cup vegetable broth and 1/4 cup flour.
- Blend until mixed well.
- Set aside.
- Add 1 vegetable bouillon cube into boiling vegetable broth until disintegrated, garlic powder, and freshly ground pepper.
- Slowly add flour/vegetable broth and whisk.
- Continue to stir over medium-high until it begins to thicken.
- Reduce to simmer.
If you love low-fat, creamy vegan mashed potato recipes, look no further! Even adults love these vegan mashed potatoes. So, enjoy buttery-tasting butter bean mashed potatoes guilt-free.
(Shown here with How to Make Plant-Based Stuffed Portobello Mushrooms)
What do butter bean mashed potatoes go well with?
- Vegetable Strudel
- Lentil Meatballs Oil-Free
- Mushroom Stroganoff
- Vegan Portobello Piccata
- Veggie Meatloaf
Or, if you're anything like me, eat butter bean mashed potatoes as a meal!
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂