Nae’s Beantatoes

Nae's Beantatoes: Slow-carb mashed potato substitute

By April 2, 2014

Another awesome recipe from readers like you! This one comes from DK, who says, "So I made these with the intention to pacify my craving for Mashed Potatoes. I think it's a great addition as a side or as a base to top with your favorite meatloaf, chicken, or whatever other protein you want! Tricks you just enough to make you think you're having a comfort food meal! You can use your choice of Great white Northern Beans or Cannellini Beans. (I make them for the week so I make big batches but you can make as little or lot as you want)."



Heat Olive oil in skillet and add minced garlic. Drain the Beans and then add to pan and season to taste with garlic powder, salt and pepper. Heat and simmer for 10-15 minutes. Remove from heat. Spoon Bean mixture (including olive oil) into your food processor and grind until smooth or you achieve the consistency you like. Once beantatoes are at your desired smoothness add butter and pulse until mixed. That's it! They are delicious and one of my favorite things to eat on this diet!

Tips: If Bean mixture gets too thick you can add water or chicken broth to processor to thin it out. ENJOY!

Editor's Note: These can be jazzed up by adding chopped chives or dill for even more flavor!

1 Star2 Stars3 Stars4 Stars5 Stars (43 votes, average: 3.79 out of 5)

16 Responses to Nae’s Beantatoes

  1. Jason

    You’re back! 🙂

    Nice recipe. Between beans and cauliflower, I don’t think I’ll miss mashed potatoes if I never have them again. And they were always my favorite food as a kid.

    Thanks for this one!

    • Eric Oliver

      My pleasure! I feel the same way — potatoes are my total achilles heel. Well, that and nice, crusty sourdough bread. That one I’m having to save for cheat days!

      • Ben

        @Eric breads were one of my favorites also although what I’ve been looking forward to most on cheat days is french toast : )

        • Eric Oliver

          @Ben Haha – French toast will definitely sucker you in! French toast, waffles, pancakes — all awesome cheat day things. They’re particularly good because if you freak out on them on one day, you’ll be sick of them until the middle of the next week 🙂

  2. Ben

    These are some cool and very helpful recipes Thanks a lot!

    • Eric Oliver

      @Ben No problem! Come back and let us know how it goes, and be sure to share your recipes!

  3. mary schoeneweis

    I was reading about this diet or one very similar on Womans World Mag.i have been on a low carb diet,and lost 8 lbin 2 weeks.thidiet wasn’t eating a whole lot either.i got home for work at noon and ate a late break fasr of 2egga and bacon. I thought hmm I think I will try a cup of beans with this .(had northern beans in freezer with ham so I ate acup of those did I do wrong ?? I feel stuffed??

    • Eric Oliver

      @Mary Northern beans are just fine on the slow carb diet — not a problem at all. Tim advocates eating legumes at every meal as part of this plan because they bring a lot of protein, a lot of nutrients that are otherwise difficult to get, and because they are filling. And feeling stuffed is just fine – one of the reasons I find it easier to stick with this diet is that I feel totally full after meals.

  4. Belinda Deese

    I have been eating Sprouted Grain Bread. Is this allowed on the 4H eating plan? I am wheat sensitive. Just found your diet and can’t wait to get started.

    • Eric Oliver

      @Belinda Unfortunately, no. All grains (whole, sprouted, organic, etc.) are not part of the diet for 6 days out of the week. On the seventh, your cheat day, you’re free to eat as many grains as you like! On the slow carb diet, you’ll be getting most of your carbs from veggies and legumes. If you’re a frequent sandwich eater, slow carb might be a challenging adjustment, since you’ll pretty much be stuck with substituting lettuce or some other veggie for bread. That said, if you’re wheat sensitive, slow carb is a fantastic diet for you since you shouldn’t be eating any wheat at all on it!

  5. Beverly

    Is there a recipe for bread, pancakes, waffles using garbanzo bean flour that OK for the 6 days or some other bean flour?

    • Eric Oliver

      I’ll get back to you on that one!

  6. Nicholas p

    I had this recipe last evening. I grew up with potatoes for every meal and this was absolutely amazinf!!!

  7. Lady Wharton

    These are really good and just what I need to fulfill my potato craving. They could not be simpler to make. Thanks for sharing!

  8. Sean Robles

    Okay, I must say that these are a lifesaver. We have them almost every night, and they are solely responsible for us not cheating once. Thank you so much! BTW, it takes a bit longer but the results are so much better if you use dry beans and soak them.

    • Eric Oliver

      Heya! Glad you’re loving these. I totally agree — they are a huge help for that comfort food craving. Also, thank you for the note about the dry beans — you’re right! You’re inspiring me to write an article about them… 🙂

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