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, in order 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.
Since my love for mashed potatoes is somewhat of an addiction, I had to figure out a way to make mashed potatoes buttery without using oil or vegan butter. Then, I discovered butter beans.
WHAT ARE BUTTER BEANS?
Actually, butter beans are exactly the same as lima beans!
Butter beans, or large lima beans, are big, flattish beans that range from pale yellow to white. In fact, butter beans have a velvety texture and rich, savory, buttery flavor.
Although most butter beans may sound fattening, butter beans are actually a high fiber food.
Not only are butter beans high in fiber with 5 grams of fiber per half-cup, but they are also a great source of potassium, a mineral with natural diuretic properties that sweeps excess sodium and fluid out of your body.
HOW TO MAKE BUTTERY BUTTER BEAN MASHED POTATOES
In order to make the perfect, ‘buttery’ vegan mashed potatoes, just add butter beans, vegetable broth, a little plant milk, and mash. 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.
- 4 large Baking Potatoes peeled and cut into equal-sized chunks
- 2 15 ounce cans, drained butter beans
- 1 cup organic vegetable broth
- 1/2 cup Unsweetened, unflavored plant milk (I used almond milk)
- 2 teaspoons Fresh Ground Pepper
TIPS FOR MAKING BUTTERY BUTTER BEAN MASHED POTATOES
- 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 two cans of butter beans
- In a small pan, heat beans through (you may also microwave the butter beans to speed up the process)
- It is important to heat the beans, so when you combine the potatoes and beans, everything is hot and ready to be whipped together.
- 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
HOW TO MAKE OIL-FREE EASY “NO CHICKEN GRAVY”
Despite popular belief, you don’t need butter to get a buttery flavor. 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.
“NO CHICKEN” GRAVY
- 3 cups Organic Vegetable Broth
- 1/4 cup Flour of Choice (gluten-free works well)
- 1 cube Vegetable Bouillon Cube or 2 teaspoons Gravy Master or Kitchen Bouquet Browning and Seasoning Sauce
- 2 teaspoons Garlic Powder
- 2 teaspoons Fresh Ground Pepper
- Add two cups of vegetable broth to 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.
- Add garlic powder.
- Add 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 are looking for a low-fat, creamy vegan mashed potato recipe, look no further! Even though I am now an adult, I still love mashed potatoes. Now, though, I can eat buttery butter bean mashed potatoes guilt-free.
WHAT DO BUTTER BEANS MASHED POTATOES GO WELL WITH?
- Vegetable Strudel
- Vegan Lentil Meatballs Oil-Free
- Vegan Mushroom Stroganoff
- Vegan Portobello Piccata
- Vegan Meatloaf
Or, if you are anything like me, a big bowl of buttery butter beans mashed potatoes with ‘no-chicken’ gravy can be eaten all by itself 🙂