Beans are my go-to for budget friendly meals that are as friendly to the planet as they are to my wallet. But it’s easy to get “beaned” out with the same old vegetarian dishes. This easily adaptable mashed bean bowl topped with seasonal roasted veggies is such an easy and unique way to create a weeknight-friendly, well-rounded vegetarian meal. Mashed beans have all the comfort of mashed potatoes, but with more protein!

To save even more money on this recipe, I like to use dry beans from the bulk bin at Earth Fare. While they’re slightly less convenient than canned, cooking them in an electric pressure cooker takes hardly any time, and I think the texture is even creamier. Plus, you can cook them with herbs to infuse the beans with more flavor. If you prefer to use canned white beans, swap two drained cans and season with a half teaspoon of chopped fresh sage and rosemary.

For a fall inspired dish, I used roasted cremini mushrooms and Brussels sprouts. But you can use any seasonal veggie, or Earth Fare frozen vegetables. Making this dish with frozen Brussels sprouts, make sure they’re defrosted and drained so they’ll brown in the oven. Just toss with extra-virgin olive oil, season simply with salt and pepper, and pop in a 400 degree oven until golden and tender.

Other vegetables that would be delicious with this are carrots, sweet potatoes, cherry tomatoes, peppers and broccoli. You could also dress this up by adding various add-in and garnishes, like a dollop of pesto, crumbled blue cheese, or fresh herbs mixed into the beans.

Other ideas for mashed bean bowls:

  • Mashed black beans with roasted tomatoes and zucchini, salsa, avocado and cilantro.
  • Mashed lima beans seasoned with dill, roasted eggplant and peppers, and feta cheese.
  • Mashed white beans with roasted asparagus and radishes and a dollop of pesto.

Mashed White Bean Roasted Veggie Bowl

Serves 4

Ingredients

  • 1 ½ cups dried white beans, soaked
  • 2 sprigs sage
  • 2 sprigs rosemary
  • 1 lb Earth Fare frozen Brussels sprouts, defrosted
  • 8 ounces cremini mushrooms, quartered
  • 2 tablespoons + 1 teaspoon extra-virgin olive oil
  • ½ cup plain, full fat yogurt
  • ¼ cup unflavored almond milk
  • 4 large Earth Fare eggs

Directions

  1. Place beans, sage, and rosemary in an electric pressure cooker and cover with 2 inches of water. Secure lid and set on “bean” setting to cook. If cooking stovetop, place beans and herbs in a pot, cover with 2 inches of water, bring to a boil, reduce heat and simmer, partially covered, for 30-45 minutes, or until tender. Drain beans in a colander.
  2. While beans are cooking, roast the vegetables. Preheat oven to 400 degrees F. Place Brussels sprouts and mushrooms on a baking sheet, drizzle with 2 tablespoons olive oil, season with salt and pepper. Place in the oven and roast 15-20 minutes until golden brown and tender.
  3. Place beans, yogurt and almond milk in a food processor and blend until pureed. Season with salt and black pepper to taste.
  4. Heat remaining teaspoon of olive oil in a nonstick skillet on medium heat. Crack eggs into the skillet and cook until whites are set and yolks are runny.
  5. Divide mashed beans between four bowls. Top with roasted vegetables and fried egg and enjoy.
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About the Author

Rachael Hartley, RD, LD, CDE, CLT

Rachael Hartley is a private practice dietitian and food and wellness blogger at The Joy of Eating. She believes loving every bite of food is central to living a happy and healthy life. Through her practice and blog, Rachael inspires clients and readers to rediscover the joy of eating with nourishment, not deprivation, and to nurture a healthy relationship with food. Follow along on Instagram, Facebook and Twitter.