10-Minute Protein Bean Smash

Name: 10-Minute Protein Bean Smash
Prep time: 10 min
Total time: 10 min
Cuisine: American
Ingredients: • 1 cup cooked beans (or ⅓ cup dried, cooked) pinto, white, or garbanzos; • 1 cup cooked lentils (or ⅓ cup dried, cooked) black, brown, or green; • 2 tablespoons Greek-style yogurt or avocado, hummus, or tahini; • 2 tablespoons diced red onion small dice; • 2 tablespoons capers or olives, or chopped pickles; • 1 tablespoon Dijon mustard or stoneground; • 1 tablespoon lemon juice or apple cider vinegar; • 2 Calabrian chili peppers or chipotle peppers in adobo (optional); • 2 teaspoons nutritional yeast; • 1 teaspoon smoked paprika; • ½ teaspoon cumin; • ⅓ cup sliced red cabbage or green cabbage; • ¼ cup fresh herbs basil, mint, chives, or parsley; • Salt and freshly ground black pepper to taste

Instructions

Prep:10min

Creamy, flavorful, crunchy, and packed with protein and fiber. This 10-Minute Protein Bean Smash works with almost any beans you have on hand, including white beans, black beans, chickpeas, pinto beans, or butter beans. Perfect for toast, wraps, bowls, baked potatoes, or easy meal prep lunches all week.

Updated at: Thu, 04 Jun 2026 09:44:18 GMT