Vegetarian · ALWAYS FREE
Broccoli, white bean & potato mash
A rustic green-flecked mash of potatoes, broccoli and white beans finished with olive oil and lemon.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Put the potatoes and garlic in a saucepan and cover with unsalted cold water by about 1 inch (2.5 cm). Bring to a boil, then simmer gently for 12–16 minutes until almost tender. The cooking water is discarded and is not an ingredient in the nutrition calculation.
- Add the chopped broccoli and cook for 4–5 minutes until the potatoes crush easily and broccoli is tender. Add the drained beans for the final 2 minutes to heat through. Drain thoroughly, then return to the warm pan off the heat for 2 minutes so excess steam escapes.
- Mash by hand with the olive oil, lemon juice, salt and pepper. Leave small broccoli pieces and some bean texture; do not use a blender or food processor. Divide into four equal portions. This is a thick rustic mash, not a smooth puree.
- Serve warm. Refrigerate leftovers in shallow covered containers within 2 hours, use within 3–4 days and reheat to 165°F (74°C), stirring so the center heats evenly. Additional milk, butter or toppings are not included.
Estimated nutrition
Per serving · 1 of 4- Calories
- 307 kcal
- Protein
- 11.7 g
- Total carbohydrate
- 48.9 g
- Total fat
- 8.9 g
- Total sugars
- 3.3 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
ESTIMATED per serving. Brand, crop, preparation, draining, pan residue and substitutions change actual nutrition. Not laboratory analysis. Raw or dry food profiles match pre-cooking edible masses. All listed oil and retained cooking liquid are counted. Cooking moisture changes do not change the stated portion count. No generic nutrient-retention factor is invented. Calories are kcal; protein, total carbohydrate, fat and total sugar are grams. Total carbohydrate includes fiber and is not net carbohydrate. Fiber and sodium are not displayed. Equal portions define yield; counted breads, tomatoes and pancakes are explicitly divided. US/Metric display changes do not change these canonical inputs. Primary-source supplements are retained per ingredient where USDA lacks a field; missing values are never silently changed to zero.
View the ingredient calculations · Source 1 · Source 2 · Source 3 · Source 4Why it’s in this collection
- Vegetarian: Complete ingredient review of Broccoli, white bean & potato mash: peeled russet potatoes; broccoli florets and peeled tender stems; canned cannellini beans; olive oil; lemon juice; garlic; fine salt; ground black pepper. No meat, fish, gelatin or animal-rennet cheese is listed; eggs or dairy may be present.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified.
Supporting reference · Supporting reference - Vegan: Complete ingredient review of Broccoli, white bean & potato mash: peeled russet potatoes; broccoli florets and peeled tender stems; canned cannellini beans; olive oil; lemon juice; garlic; fine salt; ground black pepper. No meat, fish, eggs, milk, honey, gelatin or other animal-derived ingredient is listed. Select vegan-labeled sugar or other processed ingredients when their processing source is uncertain.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check sugar, vinegar, olives, capers and packaged products for animal-derived processing aids or additions.
Supporting reference · Supporting reference - Mediterranean: Complete ingredient review of Broccoli, white bean & potato mash: peeled russet potatoes; broccoli florets and peeled tender stems; canned cannellini beans; olive oil; lemon juice; garlic; fine salt; ground black pepper. Vegetables or legumes provide the principal bulk and olive oil is the added fat. This is an ingredient-pattern screen, not a clinical score or health-outcome promise.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified.
Supporting reference - Gluten-Free: Complete ingredient review of Broccoli, white bean & potato mash: peeled russet potatoes; broccoli florets and peeled tender stems; canned cannellini beans; olive oil; lemon juice; garlic; fine salt; ground black pepper. No wheat, barley or rye ingredient is listed. Oats, when present, must be labeled gluten-free; all packaged ingredients require label checks.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Use gluten-free-labeled oats, baking powder, spices and other packaged ingredients as applicable; avoid gluten cross-contact. This is not a celiac or allergy safety guarantee.
Supporting reference - Dairy-Free: Complete ingredient review of Broccoli, white bean & potato mash: peeled russet potatoes; broccoli florets and peeled tender stems; canned cannellini beans; olive oil; lemon juice; garlic; fine salt; ground black pepper. No milk, butter, cream, cheese, yogurt, whey or casein is listed. Breadcrumbs, where used, must meet the explicit milk-free label condition.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check packaged products, especially breadcrumbs, for milk-derived additions and cross-contact.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
