Cannellini Bean Miso Mash with Garlicky Scallion Tofu

There’s something deeply comforting about creamy mashed beans paired with crispy, savory tofu. This Cannellini Bean Miso Mash with Garlicky Scallion Tofu is a bowl full of warmth, packed with flavor, and completely plant-based.

It's the kind of meal that feels gourmet yet takes minimal effort—ideal for a weeknight dinner or when you're craving something rich and satisfying.

You can enjoy it as a Salad Too! High-Protein Vegan Salad with Boiled Tofu – Garlic-Lovers Must Try This!

Other Tofu Recipes

• Roasted Bell Pepper Spaghetti with Tofu Ricotta
• Garlicky Tofu with Cilantro Sauce
• Easy Weeknight One Pot Vegan Cheesy Tofu & Veggies
• Boiled Tofu with Ginger, Garlic, and Scallion 
• Yuzu Tofu and Herby Couscous

Why You’ll Love This Dish

• Protein-Packed: Thanks to beans and tofu, it's nourishing and filling.
• Umami-Rich: The white miso and sautéed garlic scallion oil add irresistible depth.
• Vegan and Gluten-Free: Completely plant-based, dairy-free, and satisfying.
• Simple Yet Elegant: Minimal ingredients, big payoff.
• Customizable: Easily tweakable with whatever you have on hand.

Ingredients

For the Cannellini Bean Miso Mash

• White Miso – Adds deep, fermented umami notes.
• Vegan Garlic Butter – Infuses richness and garlicky flavor.
• Cannellini Beans – Creamy and mild, perfect for mashing.
• Olive Oil – Adds silkiness and earthiness.
• Seasonings – Salt, pepper, and optional smoked paprika for warmth.

For the Garlicky Scallion Tofu

• Tofu (Firm or Extra-Firm) – Soaks up all the flavors after being boiled and pan-tossed.
• Garlic – The bold base for the scallion oil.
• Scallions – Light, oniony brightness with charred edges.
• Olive Oil – For sautéing the aromatics to golden perfection.

Garnishes

• Cilantro – Fresh, bright, and herbaceous.
• Lemon – Zesty acidity to balance the richness.
• Microgreens – Adds color, crunch, and a gourmet touch.

Step-by-Step Instructions

1. Make the Miso Bean Mash

• In a pan over low heat, warm olive oil and vegan garlic butter until melted.
• Add drained cannellini beans and stir to coat.
• Mix in white miso and mash the beans until creamy—chunky or smooth, your call.
• Season with salt, pepper, and a dash of smoked paprika or chili flakes.
• Keep warm over low heat.

2. Prep the Tofu

• Boil tofu cubes for 5 minutes to firm up texture and remove excess starch.
• Drain and pat dry with paper towels.
• In a pan, sauté garlic and scallions in olive oil until fragrant and lightly browned.
• Toss in the tofu, letting it soak up the garlicky scallion oil.
• Stir-fry until golden and crispy on the edges.

3. Assemble and Garnish

• Spoon the warm bean mash onto a plate or bowl.
• Top with garlicky scallion tofu.
• Garnish with chopped cilantro, a squeeze of lemon, and microgreens.

Variations & Substitutions

• Beans: Substitute with butter beans, navy beans, or chickpeas.
• Tofu: Swap with tempeh or roasted chickpeas for a soy-free option.
• Miso: Try chickpea miso or dark miso for different depth.
• Herbs: Basil, parsley, or dill can sub for cilantro.
• Oil-Free: Steam tofu and mash beans with veggie broth instead of oils.

FAQs

Can I use canned beans?

Absolutely! Just drain and rinse well before mashing.

How do I store leftovers?

Store both mash and tofu separately in airtight containers. Reheat gently on the stovetop or microwave.

Can I make it ahead?

Yes! The mash and tofu can be made a day ahead—just assemble fresh when serving.

Is this kid-friendly?

Yes! You can reduce garlic and skip spicy seasonings for little ones.

Can I freeze it?

Freeze the bean mash, but tofu is best fresh. If freezing, crisp the tofu again after thawing.

How do I make it oil-free?

Sauté in water or broth and use mashed avocado instead of oil in the mash.

Top Tip

Boiling the tofu first changes its texture dramatically—it becomes firmer and chewier, which is perfect for soaking up all the garlicky goodness later!

Pro Hint

Don’t over-mash the beans if you want a rustic texture. A fork or potato masher works great—no need for a food processor.