Mashed White Bean Salad – 5-Minute, Vegan

Some of the links in this post might be affiliate links. This means that if you click on the link and make a purchase, I’ll receive a small commission – at no extra cost for you, which helps me cover the costs for this blog.


Last updated on May 27th, 2020 at 09:14 am


Here’s something you can make with white beans – this tasty mashed vegan salad to put on toasts or in wraps! You only need a few basic ingredients, a food processor and 5 minutes!


Me, lentils, chickpeas and beans have been on a break for a while. It was sad and there were tears on both sides, I’m not gonna lie.

But lately, we’re getting back together. I see some signs. Chickpeas have already seduced me a couple of times (as you can see here and here), white beans did it as well, as you’ll see here and I just made a giant pot of lentils.

And they’re soooo good. Nothing too overwhelming – lentils, some spice, tomato paste and some garlic. A M A Z I N G.

OMG I missed you guys, welcome back into my life.


Related Articles:

  • 9 Healthy Lentil Recipes That Will Make You Forget About Meat
  • Surprising Vegan Potato Lentil Salad
  • Mashed Chickpea “Bruschetta” For When You Don’t Have Time To Eat


Now let’s give those white beans the attention they deserve.



Because minus the million years they need to cook properly, so they don’t turn you into a farty party gas station – white beans are pretty much perfect.

They’ve got fiber, they’ve got iron, they’ve got protein & they’ve got style.

Now because I’m an impatient person, who’s aging faster than a dog and hears that inner clock ticking all the time – I do not cook beans.

Since probably 5 years.

Life’s too short to cook your own beans, you know?

So what do I do?

The same thing I did here – I bought canned (or in this case jarred).

And now, this white bean salad literally takes 5 minutes.

You rinse and drain the beans, you peal some garlic, add some vegetables, herbs and spices and pulse a few times in a food processor. Then you call it a mashed vegan salad for sandwiches, toasts, wraps – however you wanna use it.

I put it on toast and it was delicious.

Did I smell like garlic?


via Giphy

Oh, yeah. Nothing new under the sun.

But if you’re one of “those” – don’t add fresh garlic.

Now onto the healthy vegan white bean salad!



Yield: 4

Mashed White Bean Salad – 5-Minute, Vegan

Mashed white bean salad – great vegan salad for toasts and sandwiches! Ready in 5 minutes and super delicious!

Prep Time 5 minutes Total Time 5 minutes


  • 1 1/2 cups canned white beans, rinsed and drained
  • 1 Tbsp capers
  • 1 Tbsp lemon juice
  • 1 Tbsp olive oil
  • 1 garlic clove
  • handful arugula, lightly chopped
  • 5 basil leaves
  • bunch cilantro, lightly chopped
  • 1/2 tsp paprika

Top with (optional)

  • avocado
  • sesame seeds
  • sunflower seeds


  1. Put ingredients for the white bean salad in a food processor and pulse a few times until mixture is chunky, but not smooth.
  2. Use mixture on toasted bread or in a lettuce wrap for a gluten-free and lower-carb version.

Nutrition Information:



Serving Size:

Amount Per Serving: Calories: 150Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 393mgCarbohydrates: 22gFiber: 5gSugar: 1gProtein: 8g

© Beauty Bites

Aaand that was it! I don’t have much more to say this week (been on a break myself) but I’ll be back next week with an update for my 30-Day Morning Workout Challenge, new recipe and probably a workout!

I hope you enjoy this little healthy salad recipe and if you do make sure to subscribe below and share this post with a friend who might be hungry!


Leave a Reply

Your email address will not be published. Required fields are marked *