Gena Hamshaw’s Caesar Smashed White Beans

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A meal-prep recipe that happens to be plant-based, no cook and totally delicious.
Caesar smashed white beans on toast
© Ashley McLaughlin/The Vegan Week

It’s the new year: Maybe you’re trying to eat healthy, or maybe just…healthy-ish. We totally commend you, but we also don’t want you to sacrifice on flavor in the name of your resolutions. Enter Gena Hamshaw’s recipe for Caesar smashed white beans, from her new cookbook, The Vegan Week: Meal Prep Recipes to Feed Your Future Self. They’re excellent on toast or a sandwich as lunch or a light dinner, they’re make-ahead friendly and they happen to be plant-based (not to mention gluten free). How’s that for healthy-ish?


⅓ cup (45g) whole or chopped raw cashews, soaked in water for at least 2 hours and drained

2 tablespoons capers, divided

2 tablespoons nutritional yeast

¼ teaspoon fine sea salt

1 garlic clove, coarsely chopped

5 tablespoons (75ml) water

1 tablespoon freshly squeezed lemon juice

2 teaspoons white wine vinegar

3 cups (500g) cooked cannellini or Great Northern beans, or two 15-ounce (425g) cans, drained and rinsed

⅓ cup (35g) finely chopped celery

¼ cup (15g) chopped fresh parsley

Freshly ground black pepper


1. In a high-speed blender or food processor, process the soaked and drained cashews, 1 tablespoon of the capers, the nutritional yeast, salt, garlic, water, lemon juice and vinegar until smooth.

2. Place the beans in a bowl and add the cashew mixture and the remaining 1 tablespoon capers. Use a handheld potato masher to smash the beans until they’re half mashed, half whole. Fold in the celery and parsley and season with pepper. Taste and add additional salt or pepper as needed.

3. Serve right away, or meal prep for the week by transferring the smashed beans to an airtight container. Store in the fridge for up to 4 days or in the freezer for up to 4 weeks.

Nutrition Facts
  • 156 calories

  • 4g fat

  • 22g carbs

  • 10g protein

  • 2g sugars

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Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Book cover of The Vegan Week by Gena Hamshaw and a credit line that reads: Reprinted with permission from The Vegan Week by Gena Hamshaw, copyright 2022. Published by Ten Speed Press, a Division of Penguin Random House, LLC.

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