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Home » Recipe Redux #19: Smoky White Bean Puree

Recipe Redux #19: Smoky White Bean Puree

April 20, 2015 By Healthy Helper 31 Comments

It’s Recipe Redux day again! I am struggling to come up with ways to start these posts. In reality, I’d just like to get right to the recipe because it’s so stinkin’ delicious! But I suppose it deserves a little intro of its own. 🙂

This month’s theme asked us to find something in our pantry that ‘needs a little love’ and make something creative with it! Here are the details…

April 2015 – Theme

Spring cleaning

Go through your pantry, cupboards, freezer, or fridge; what ‘treasures’ have you found? Pick an ingredient/spice/condiment that’s been hanging out for a while and give it the attention it needs. Share a healthy recipe made using your new-found pantry prize.

Well if your pantry is like mine, then it’s PACKED FULL with odds and ends. Yeah, it’s great around the holidays when food banks are looking for donations…most times I just have to go into the pantry instead of going to the store. But, not so great when you just keep filling it, forgetting what’s in there, and then not using any of it! We have way too many cans of tomato sauce, vinegars, pie filling mix (don’t ask), flours, and boxes of plastic wrap. And don’t even get me started on BEANS. We have a ton. Luckily everyone in my family likes beans and we use them often, but we seriously have every kind imaginable in our pantry.

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So when I opened it up on the day I was brainstorming what recipe I’d make for this month’s challenge, something jumped out at me pretty quickly. 2 cans of white beans.

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I immediately knew what I wanted to make and was inspired by a recent purchase I made! A nice communion of pantry staples and fun, new food finds. I like it.

May I present…Smoky White Bean Puree!

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Smooth enough for side dish and thick enough for filling a wrap or spreading on a sandwich. Both of which I’ve tried and can say are amazing.

The smokiness comes from a dash of liquid smoke and lots of smoked paprika. I was excited to use the new liquid smoke I recently bought and was so happy with the flavor it gave these beans!

You’ll see that the recipe is super easy and you might even have all the ingredients right in your own pantry!

Smoky White Bean Puree
 
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Author: Healthy Helper
Ingredients
  • 2 cans of small white beans, drained and rinsed
  • 3 cloves garlic, chopped
  • 1 small white onion, chopped
  • 1 tbsp olive oil
  • 1 tsp liquid smoke
  • ½ tsp smoked paprika
  • ½ tsp dried rosemary
  • ¼ tsp dried thyme
  • 2 tbsp chicken broth
  • salt and pepper, to taste
Instructions
  1. Heat oil over medium heat in a saute pan. Add garlic and onions. Saute until cooked through. Add beans, liquid smoke, and spices. Saute until heated through. In a food processor, combine bean mixture with 2 tbsp broth and puree on high until smooth. Serve hot or place in the refrigerator to serve cold!
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Smoky White Bean Puree via @healthy_helper #reciperedux #fitfluential

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A perfect high protein compliment to a meal or even a substitution for mashed potatoes if you’re watching your carb intake. The beans combined with rich olive oil make for the most creamy side dish you’ve ever had.

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You can eat this warm or cold, and the longer they sit in the fridge the more flavorful they become! Love recipes like that.

I served this dish as an accompaniment to the Easter feast I made for my parents and I! They were PERFECT and the leftovers were used for all sorts of fun things. My dad used the beans as a dip, I used it as a sandwich filling, and my mom even mixed the beans with some rice to give the grains some flavah!

I hope you’ll give this easy, cheap side dish a try. You won’t be disappointed! Who knew beans could taste so good?

Smoky White Bean Puree via @healthy_helper #reciperedux #vegan

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What’s your favorite side dish?

Do you liked smoked flavor? You all know I love my smoked cheese! 

What’s one thing you ALWAYS have in your pantry?

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Filed Under: dinner, healthy food, Recipe, Recipe Redux, Sides

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Reader Interactions

Comments

  1. Athletic avocado says

    April 20, 2015 at 8:50 pm

    This looks like a great alternative to hummus! yum!

    Reply
    • Healthy Helper says

      April 21, 2015 at 10:31 am

      Yes definitely! But also delicious on it’s own! 🙂

      Reply
  2. Kaylin says

    April 20, 2015 at 10:26 pm

    I LOVE the smoky taste that liquid smoke can lend to a dish. I generally use it on meat marinades, but this puree sounds pretty tasty.

    Reply
    • Healthy Helper says

      April 21, 2015 at 10:31 am

      Oh that sounds like a great use for it. I think it would taste great on some grilled chicken!

      Reply
  3. Michele says

    April 21, 2015 at 8:48 am

    I think I need to try liquid smoke! Where have I been?

    Reply
    • Healthy Helper says

      April 21, 2015 at 10:30 am

      That’s how I felt!! It’s so amazing!

      Reply
  4. Allie says

    April 21, 2015 at 9:32 am

    Mmm, I love when foods taste smoky! I’ve never tried liquid smoke before though… I think I need to change that 😉

    Reply
    • Healthy Helper says

      April 21, 2015 at 10:29 am

      Yes you should definitely pick some up! It’s such a game changer even in the simplest of recipes!

      Reply
  5. Andrea says

    April 21, 2015 at 11:25 am

    I’m not into liquid smoke (I know, I’m weird) but I love bean puree! It is good on sandwiches instead always using hummus.

    Reply
    • Healthy Helper says

      April 21, 2015 at 1:52 pm

      You would love this! It’s good even without the liquid smoke!

      Reply
  6. Chaitali says

    April 21, 2015 at 9:28 pm

    Yum, this sounds delicious! I love smoked paprika and use it in almost everything.

    Reply
    • Healthy Helper says

      April 22, 2015 at 10:50 am

      Yes it’s one of the most flavorful spices out there!

      Reply
  7. Deborah says

    April 22, 2015 at 8:59 am

    I need to clean out my pantry as well! I always have all kinds of beans in there and love to make my own dips as well. I always forget about using thyme. Thanks for linking up with us for Meatless Monday. Hope you check out some of the other great recipes.

    Reply
    • Healthy Helper says

      April 22, 2015 at 10:49 am

      Thanks Deborah! I will!

      Reply
  8. Laura says

    April 25, 2015 at 3:22 pm

    Love a smokey dip! Smokey anything really… except a smokey kitchen. That fire still gives me nightmares. LOL!

    Reply
    • Healthy Helper says

      April 25, 2015 at 7:16 pm

      I still can’t believe that happened!! Thank god everything turned out okay.

      Reply
  9. kimmythevegan says

    April 30, 2015 at 10:24 pm

    Oooh! I love liquid smoke and would have never thought of adding it to something like this. Genius Kaila! This is being featured at Healthy Vegan Fridays this week – thank you for sharing it =) It was the most popular recipe! I have pinned this awesome sauce recipe =)

    Reply
  10. Mel says

    May 1, 2015 at 8:32 am

    This looks like the perfect alternative to hummus! It would be perfect spread on a wrap before salad/chicken. Thanks for linking to #TastyTuesdays

    Reply
  11. Adelina Priddis says

    May 1, 2015 at 11:43 am

    mm I could totally see this on a pita with a little deli meat, veggies and sprouts! Thanks for sharing on Weekend Bites, you’re being featured this week.

    Reply
  12. Sam says

    May 7, 2015 at 2:49 pm

    This sounds amazing! I can’t wait to try it for my company’s wellness day. How much broth/liquid did you need to blend the beans with to get the creamy texture?

    Reply
    • Healthy Helper says

      May 7, 2015 at 9:48 pm

      About two tbsp!

      Reply
  13. Wendy says

    August 20, 2015 at 9:55 am

    I always struggle to find variety in my snacks and his looks really good! I look forward to trying it.

    Reply
    • Healthy Helper says

      August 20, 2015 at 2:36 pm

      Let me know how you like it!!

      Reply
  14. masala girl says

    April 22, 2016 at 6:10 pm

    i love how you sauteeed the ingredients first! i’ve never done that! i want to try it 😀 but first, where did you buy liquid smoke?!

    Reply
    • Healthy Helper says

      April 23, 2016 at 12:22 pm

      I got it at Whole Foods!

      Reply

Trackbacks

  1. Honey Pecan Crusted Chicken – Healthy Helper says:
    April 26, 2015 at 7:31 pm

    […] combined with the Smoky Bean Puree I made last week made for a hearty and TASTY meal. My taste buds were literally overwhelmed with […]

    Reply
  2. Healthy Vegan Friday #45 | says:
    May 1, 2015 at 9:15 am

    […] Smoky White Bean Purée from Healthy Helper: […]

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  3. Sweet Celeriac Mash [a mashed potato alternative] • Healthy Helper says:
    October 4, 2015 at 7:00 pm

    […] I’ll let you in on a little secret…the longer this dish sits in the fridge, the more flavorful it gets! So if you’re making it for a family get together or special dinner, I suggest making it the day before and storing it in the fridge before serving. It’s also pretty cool that it can be served hot or cold! Sort of like my Smoky White Bean Puree.  […]

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  4. 5 Foolproof Healthy Holiday Potluck Recipes - Thrive Personal Fitness says:
    December 14, 2015 at 11:30 am

    […] doesn’t love bean dip? This smoky white bean puree recipe from Kaila at Healthy Helper is easy to whip up with things you might already have hanging out in […]

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    December 21, 2015 at 6:47 am

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  6. Easy Bean Dip | The Balanced Dietitian says:
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    […] simple dip was inspired by this Smoky White Bean Puree recipe from the Happy Helper blog. I had a can of pinto beans collecting dust […]

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I'm Kaila. 20-something fitness and nutrition lover. Certified Personal Trainer and Fitness Nutrition Coach. Whole-foodie. Runner. Wannabe chef. Join me on my pursuit of health and happiness.
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I'm Kaila. 20-something fitness and nutrition lover. Certified Personal Trainer and Fitness Nutrition Coach. Whole-foodie. Runner. Wannabe chef. Join me on my pursuit of health and happiness.
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