Sprouted White Bean Purée

This white bean purée makes a surprisingly delicious alternative to mashed potatoes.

Now, before you turn up your nose at this dish, let me just say that these beans are far more delicious than they look or sound. And I’m saying this as a person who is not a fan of beans. They really are good!

These beans make a great substitute for mashed potatoes. Beans are inexpensive, easy to prepare, and puréeing them makes them creamy and savory. YUM.

Sprouting is really very easy, so don’t let that part drive you away either. I used to be intimidated by sprouting, but it’s one of those things that seems harder than it actually is.

I recommend sprouting your beans because it aids digestibility (no more embarrassing gas when eating sprouted beans!), neutralizes phytic acid and enzyme inhibitors (phytic acid actually blocks nutrient absorption – how rude), and changes the composition of the bean to make them even more nutritious! It’s really worth your time to sprout beans.

I also want to mention that you really should use homemade chicken stock. I could go into all the reasons that it’s better for you health-wise, but in this dish, I’m more concerned with the flavor. I made these beans once with store-bought chicken stock and never. ever. again. It will not taste as good, so just do not try it. You also need the chicken fat. Trust me. You can try substituting the chicken fat with olive oil. It will still make the beans nice and creamy, but it may not have as good of a flavor. Just know that I warned you.

Sprouted White Bean Purée


  • 2 cups sprouted white beans*
  • 4-5 garlic cloves, crushed
  • 2 teaspoons sea salt, divided
  • 1 tablespoon dijon mustard
  • 1-2 tablespoons homemade chicken stock
  • chicken fat from your homemade chicken stock, a piece about the size of a silver dollar
  • 1 teaspoon garlic powder
  • ¼ teaspoon pepper


  1. In a large pot, cover beans with water, add crushed garlic, sprinkle with 1 teaspoon sea salt, and bring to a boil.
  2. Reduce heat to simmer, cover with a slight vent, and cook until tender – approximately 2 hours.
  3. Drain beans and remove garlic cloves. Let cool for a few minutes.
  4. Add beans and remaining ingredients to a food processor and pulse until smooth.
  5. Taste and add more salt and pepper to your taste. Add more chicken broth if the beans are too thick.
  6. Serve immediately.


*To sprout beans, soak dried beans overnight in a bowl of filtered water. Drain in a stainless steel colander and rinse. Set the colander full of beans on a plate on your counter and cover with a light kitchen towel. Rinse and drain every 12 hours (morning and evening) for 3-5 days until the beans sprout what look like little tails about a 1/4" long.



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  1. Love the new look, Stephanie! Passion fruit-nice!! :) This bean puree looks so yummy! I’ve never tried sprouting beans before-now I know how! What do you typically use the bean puree for?

    • Thanks, Astaire!! I simply serve this as a side dish – in just about any instance that you might serve mashed potatoes or some other starch. Most recently I’ve served it with Slow-Cooker Pork Loin and Mediterranean Chicken (both recipes coming soon ;)).


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