White Bean Mash with Poached Egg
White bean mash sounds like a side dish. It’s not - not here. It’s warm, creamy, quietly filling, and high in plant protein before the egg even arrives. The poached egg on top breaks open and runs into the mash and makes the whole thing feel like something you’d order at a restaurant on a slow Saturday morning. It takes about 15 minutes. Most of that is just waiting for water to boil.
Allergens:
Ingredients
Ingredient notes:
- Cannellini beans - One full can makes more mash than needed for one serving. Use half and refrigerate the rest for up to 4 days - reheats well with a splash of broth. Great Northern or navy beans can substitute.
- Olive oil - Goes into the mash and on top as a finish. The drizzle at the end is what makes it look and taste finished. Don’t skip it.
- Broth - Just a couple of tablespoons to loosen the mash. Water can substitute but broth adds depth.
- White vinegar - Helps the egg white hold together rather than spreading into wispy threads. Not optional if you want a clean poached egg. Won’t affect the flavor at this small amount.
- Eggs - Fresher eggs poach better - the whites are tighter and hold their shape. If eggs are a few weeks old, crack each into a small cup first and slide gently into the water.
Recipe Instructions
- Start the mash - Heat olive oil in a small saucepan over medium heat. Add minced garlic and cook for 30–45 seconds until fragrant but not browned.
- Add the beans - Add drained cannellini beans, broth, salt, and pepper. Stir to combine. Cook for 2–3 minutes until the beans are warmed through.
- Mash and season - Remove from heat. Use the back of a fork or a potato masher to mash roughly half the beans - you want a chunky, textured mash, not a smooth puree. Stir in lemon juice. Taste and adjust salt and lemon. Set aside and keep warm.
- Bring water to a simmer - Fill a medium saucepan with about 3 inches of water. Add the white vinegar. Bring to a gentle simmer - small bubbles rising, not a rolling boil.
- Poach the eggs - Crack each egg into a small cup or ramekin. Use a spoon to create a gentle swirl in the water. Slide the first egg from the cup into the center of the swirl. Repeat with the second egg. Cook for 3–4 minutes until the whites are fully set and the yolk is still soft when pressed gently with a spoon.
- Plate and eat - Spoon the warm white bean mash into a shallow bowl. Use a slotted spoon to lift each egg from the water, letting excess water drain, and place on top of the mash. Drizzle with olive oil. Scatter fresh herbs and red pepper flakes if using. Eat immediately - the yolk is the sauce.
Recipe notes:
On fiber Cannellini beans contribute meaningful fiber. One-half can per serving is ~5g. If fiber is a concern early on, use a third of the can and add more broth to reach the right consistency. This recipe may suit those who are a little further into their tolerance window.
The mash vs hummus distinction This should be thick and textured - not smooth like hummus, not loose like soup. If it’s too thick, add a splash more broth. If it’s too loose, cook it a minute longer on low heat to let some moisture evaporate.
Nutrition Per Serving
Serving Size: ½ can bean mash + 2 poached eggs
| 1/2 can Beans | 1/2 can Beans (lower fiber) | |
|---|---|---|
| Calories | 370 | 310 |
| Protein | 25g | 21g |
| Total Fat | 17g | 16g |
| Total Carbohydrate | 33g | 22g |
| Dietary Fiber | 5g | 3.5g |
| Sugar | 1g | 1g |
| Sodium | 420mg | 360mg |
Based on 2 large eggs and ½ can drained cannellini beans. Values will vary by bean brand. Remaining ½ can stores in the fridge for up to 4 days.