Lunchtime creamy mashed beans

Do you get stuck thinking of things to have for lunch to take to work or college, or even at home? If you’re lucky enough to have access to a canteen or take-away that has whole-food plant-based options that’s great. But it can become an expensive habit.  And whilst hummus is a wonderful thing, it’s fair to say that not everyone wants to eat it every day for lunch!

This creamy bean recipe is super tasty and versatile too. You can eat it as a stand alone salad, pack it into a wrap or sandwich as a filling or use to top a baked potato. I’ve even served it in crunchy lettuce leaves for a buffet lunch, as you can see in the photo below.

The mix of raw veggies give it a satisfying crunch. The beans are filling and absorb the flavours well. They also help create the creamy texture alongside the gorgeous dairy-free tofu mayo.

Apart from the versatility in uses, you can also easily adapt the ingredients in case of food intolerances or dislikes, or just to mix it up. I’ve used celery, peppers and red onion, but you could use spring onion, cucumber, courgette, sweetcorn, carrot or any other finely chopped veg you like. And with the mayo you could add in fresh herbs like coriander or chives to create delicious fresh flavours.

And of course the other thing that can be varied is the bean. I’ve used cannelloni beans, but chickpeas or butter beans would work well too. One base recipe, many options!

The mayo is super easy to make and will keep in a jar in the fridge for up to a week. It’s also perfect for anyone with a nut allergy or who has to eat nut free for some reason. Make sure you use soft or silken tofu rather than a firmer one, otherwise it won’t blend well to create the creamy texture. If you cannot tolerate fresh garlic, then leave it out, but it does give a little extra flavour. And the extra virgin olive oil or flaxseed oil provides that final creamy embellish, as well as some wonderfully helpful anti-inflammatory omega 3 fatty acids, making it a great option for anyone following a low saturated fat programme like OMS.

So if you want a lunch time alternative, why not give this a go? Do let me know how you get on, and what flavour combinations work for you.

Creamy mashed beans mix
400g tin white beans, drained and rinsed
1/4 red onion, finely diced
1/2 red pepper, finely diced
1/2 yellow pepper, finely diced
1 medium stick celery, finely diced
For the mayo:
100g silken tofu, drained
1 small clove garlic, mashed
1/2 teaspoon french mustard
juice of 1/2 lemon
2 tablespoon extra virgin olive oil or hempseed oil
salt and pepper to taste

Make the mayo by placing the tofu, garlic, mustard and lemon juice into a small blender bowl and blend until smooth. Add the oil and seasoning and blitz again. Taste and add more mustard, lemon, oil or seasoning as needed. Transfer to a jar and refrigerate until you’re ready to use it.

Place the drained beans into a medium-sized bowl and roughly mash. You want them broken up but retain a little texture. Add the finely chopped vegetables then stir in enough mayo to cover – don’t add too much if you’re using it for sandwiches otherwise it will ooze out! Check the flavour, add more seasoning if needed and either use straight away or cover and keep in the fridge for up to 4 days.
 

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