ZESTY BLACK BEAN MASH
Perfect for brunch or lunch, this Zesty Black Bean Mash makes for great meal prep as you can just whip up a big batch and enjoy throughout your week!
This mash is so incredibly yummy, I swear you will want to eat it every day! Not to mention it’s loaded with gut-healthy fibre, plant-based protein to keep you full and lots of delicious greens. Did I mention it’s a total flavour bomb? I can’t wait for you guys to try this for yourselves. 😉
JUMP TO RECIPEINGREDIENTS
Requiring only ten minutes and nine ingredients, this Zesty Black Bean Mash is one of my go-to quick lunches! It’s amazing because the ingredients are cheap, easy to find, and so nutritious, and it’s just so dang yummy! I’ve even got my mom making this on the regular, now 😉
- Canned Black Beans: Our gut-healthy, cholesterol-lowering, plant-based protein!
- Salsa + Yummy Spices: Who doesn’t love Salsa, Garlic Powder and Paprika? You could pick sweet, smoked, or hot Paprika and whatever spice level of salsa you like.
- Vegan Mayo, Grainy/Hot Mustard & Lime Juice: Our delicious trio of creamy, spicy and tangy.
- Fresh Cilantro & Green Onion: These fragrant and flavourful greens are the finishing touch.
HOW TO MAKE ZESTY BLACK BEAN MASH
With hardly any prep required, this bean mash is a one-bowl wonder!
- Drain and rinse the canned black beans, add to a large bowl and mash with a fork. I like to mash about 75% and leave the remaining relatively whole for some variety in texture.
- Thinly dice the green onion, mince the cilantro and add them to the bowl.
- Add all remaining ingredients, give the mixture a real good stir and serve up on toast, with tortilla chips, or on it’s own! Simply delicious. 😉
Ah, the magic of the one-bowl meal! Great for meal prep, this mash can easily be doubled or even tripled to accommodate families and easy school lunches throughout the week. I do love me a hearty plant-protein-packed bite, and this mash certainly is that! Check out my recipe notes below for some other swaps or add-ins to make this meal perfect for you.
Looking for some more easy vegan lunch inspiration? Be sure to watch the video at the top of this page for two other easy vegan lunch demos! Also, check out my Creamy Coleslaw and easy Tofu Egg Salad recipes!
Lastly, if you decide to make this recipe and share it on Facebook or Instagram, don’t forget to tag me @SteamyVeganKitchen + #SteamyVeganKitchen! I can’t wait to see your yummy recreations. 😌
Zesty Black Bean Mash
Ingredients
- 1 can black beans, drained and rinsed
- 1/2 cup salsa
- 1 tsp smoked paprika
- 1/2 – 1 tsp garlic powder
- 1 tbsp vegan mayo
- 1 tbsp grainy or hot mustard
- juice of 1/2 a lime
- 2 green onions, thinly diced
- 1 large handful cilantro, minced (stems removed) *see notes
- salt and pepper to taste
Instructions
- Grab yourself a large bowl and mash the black beans with a fork or a potato masher, whatever works. Personally, I like to have about 75% mashed with the rest left relatively whole, just for some variation in texture.
- Add the diced green onion and minced cilantro into the bowl.
- Next, add the salsa, mayo, lime juice, mustard and spices and give everything a real good mix. Also, if you don’t have salsa but have fresh tomatoes or red peppers, use those! Make sure there’s no lumps or clumps of spices or sauce.
- Once everything is well incorporated, serve it up on a couple slices of toast, with tortilla chips, or just on it's own. Enjoy!
