Recipe description
June 21, 2026
Vegetarian carrot and onion mash with beans
A fiber-rich vegetarian mash that supports gut-friendly plant diversity.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and vegetables supports gut health.
- Includes polyphenol-rich carrots and onions for plant diversity.
- Balanced meal with plant protein and fiber for slow carbohydrate release.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Carrot
3
piece
Onion
1
piece
White beans
1
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Peel and chop the carrots and onions into small pieces.
2
Heat the olive oil in a large pot over medium heat.
3
Add the chopped onions and sauté until translucent.
4
Add the chopped carrots and cook for about 5 minutes.
5
Add the kidney beans, salt, and pepper, stirring to combine.
6
Cover the pot and cook for an additional 15 minutes, or until the carrots are tender.
7
Mash the mixture until reaching a creamy consistency.
8
Serve warm, alongside grains or a leafy side.
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Nutrition
320 kcal
Calories
12 g
Protein
48 g
Carbohydrates
9 g
Fiber
9 g
Sugar
8 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients in this carrot and onion mash with beans?
Carrots, onions and beans form the base with simple seasonings; exact amounts depend on the recipe.
Is this dish vegetarian or vegan?
Yes, it is vegetarian and can be made vegan.
How do I cook the mash?
Cook the carrots and onions until soft, mash them with beans, and season to taste.
What are the nutritional benefits?
It provides fiber from beans and vegetables, polyphenols from carrots and onions, and plant-based protein.
Can I serve this with grains or leafy greens?
Yes, it pairs well with whole grains or a leafy green side.
How long does it take to make?
About 25 to 40 minutes depending on prep and cooking.
Can I make this gluten-free?
Yes, it is naturally gluten-free if you use gluten-free beans and seasonings.
How should I store leftovers?
Refrigerate in a sealed container for 2 to 3 days and reheat gently.
Can I freeze the mash?
You can freeze, but texture may change; thaw and reheat gently.
What beans work best?
Canned or cooked chickpeas, lentils or white beans work well.
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