Pureed Navy Beans - 27.91g Carbs, 9.03g Fiber, 1.78g Sugar
From: The George Mateljan Foundation
Pureed Navy Beans are a great substitute for mashed potatoes in your
Healthiest Way of Eating. Rich in dietary fiber, it can help maintain
normal cholesterol levels and blood sugar levels. And it's delicious.
Enjoy!
Prep and Cook Time: 15 minutes
4 cups OR 2 cans (BPA free) navy beans, drained
1 medium onion, chopped
6 cloves garlic, chopped
1 tsp chopped fresh rosemary
1 Tbsp PLUS 2 Tbsp vegetable broth
Salt and black pepper to taste
Chop onions and garlic and let sit for 5 minutes to enhance their health-promoting properties
Heat 1 Tbsp broth in a 10-inch stainless steel skillet. Healthy Saute
onions in broth over medium heat for 5 minutes stirring frequently,
until translucent. Add garlic and continue to saute for another minute
stirring constantly.
Add beans, rosemary and the remaining 2 TBS of broth. Cook for another
5 minutes.
Puree in blender making sure you don't fill more than half full, and
start on low speed. You will have to stop the blender a couple times
and scrape the sides with a rubber spatula. Season with salt and pepper.
Serves: 4
Total weight: 188.36 g
Nutrition per Serving:
149.47 Calories, 6.15 Calories from Fat, 0.17 Calories from Saturated Fat,
9.01g Protein, 27.91g Carbs, 9.03g Dietary Fiber, 0.20g Soluble Fiber,
0.30g Insoluble Fiber, 1.78g Total Sugar, 1.02g Monosaccharides,
0.40g Disaccharides, 1.50g Other Carbs, 0.68g Total Fat, 0.02g Saturated Fat,
0.01g Mono Fat, 0.03g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol,
19.83mg Sodium
