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Old 08-12-2012, 05:36 PM   #32 (permalink)
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Join Date: Jan 2011
Location: Ohio
Posts: 2,713
Default Mashed Canned Black Soybeans with Cheese

Black Soybeans Mashed with Cheddar

Doesn't taste like mashed potatoes, but is delicious as a side dish, and makes a tasty low carb substitute for the consistency and bulk of mashed potatoes.

It's also great cold as a veggie dip or stuffing for celery.

makes 11.2 oz. by weight or about 1 1/4 cups
Serving size can be either 1/2 the recipe or my traditional 1/2 cup

You could use whatever kinds of beans and cheese you prefer, but the nutrition counts I listed were from the brands I used in this recipe.


A 15 oz. can Eden Organic Black Soybeans, drained, reserving juice
about one tablespoon reserved juice
1/2 teaspoon Morton Lite Salt
1/2 teaspoon onion powder
2 slices (total 42g) Sargento sharp cheddar cheese

1.Drain beans, reserving juice
2. Mash beans, about one tablespoon reserved juice, salt and onion powder until almost desired consistency.
3. Tear cheese in pieces and add to food processor. Process until combined as desired.
4. Turn into microwave safe dish and microwave until heated through.

If too thick, add a little more reserved juice. If too thin, you could add a little more cheese.

Store any leftovers in fridge in covered container.

Recipe makes about 1 1/4 cups

Nutrition facts per 1/2 cup serving:
Calories 201.6
Total fat 11.2g
Sat fat 3.0g
Cholesterol 8mg
Sodium 326.2mg
Potassium 718.5mg
Total carbs 11.6g
Fiber 9.8g
Net carbs only 1.8g
Protein 17.4g
Age 68, 5 feet tall
Highest weight ever in the fall of 2010 246 lbs.
FitDay starting weight 1/17/2011 240 lbs.
Weight 8/14/2014 lowest in a long time 224.2
Weight 9/23/2014 doctor visit 233
Easter Challenge Goal 220 Weight 1/26/15 236.8

Last edited by Mern; 08-13-2012 at 12:46 AM. Reason: edited for spelling errors and serving suggestions only
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