Butter Bean Mash - My Gorgeous Recipes (2024)

Published: · Modified: by Daniela Apostol · This post may contain affiliate links · 13 Comments

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Vegan Butter Bean Mash with onion and garlic, a simple and delicious side dish that is packed with protein and fibre. It is also a great alternative to the regular mashed potatoes, or can be served as a healthy party dip or on toast, crostini or bruschetta. Bonus point, it's gluten free, low calorie, high protein.

Butter Bean Mash - My Gorgeous Recipes (1)

Beans are so underrated. They are ridiculously cheap, but are simply jam-packed with all the goodness you can get. And if you have a tooth against carbs, and would rather stay away from the good old mashed potatoes, then you really have to try this white bean mash.

The wonderful trio of garlic, rosemary and garlic simply transforms this dish, making it so flavourful that is very hard to believe it is vegan. I actually prefer it as a spread most of the times, it makes for a cheap, but highly nutritious breakfast or brunch. Or even party food, especially for those on a vegetarian or vegan diet.

It can also be served as a dip with different raw veggies or breadsticks, there are only 136 calories per serving, which makes this mash a perfect choice for any lifestyle. Beans that works beautifully here are butter beans, cannellini beans, black beans, pinto beans, kidney beans, or any other canned beans you like.

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  • Step-by-step photos and instructions
  • Variations
  • How to serve the bean mash
  • Other spreads
  • Butter Bean Mash
Butter Bean Mash - My Gorgeous Recipes (2)

Step-by-step photos and instructions

  • Heat up the oil in a pan, add the chopped onion, and fry until golden
  • Add the garlic and fry for a further 30 seconds
  • In go the beans, salt, pepper and paprika together with the hot water
  • Leave everything to simmer for 1 minute, then transfer to a blender
  • Blend to the desired consistency
  • Garnish with rosemary sprigs and serve
Butter Bean Mash - My Gorgeous Recipes (3)

Variations

If you go for the good old tin of beans, this dip is ready in no time. It can also be made with dry beans, but it takes a bit longer, since you will have the soak them first for a few hours, ideally overnight, then boil them until the beans become soft. But, I am sure you will agree, if you only what a small serving, canned bins are a lot better to use.

How to serve the bean mash

My favourite way of serving this mash is on toast - it makes a lovely spread that is nutritious, low in calories, and so healthy too. It can also be enjoyed as a dip with chopped veggies, breadsticks, crostini and so on.

But, as a mash, it can also successfully replace the regular white mash as a side dish with anything you would normally serve that with: side dish for any roast, sausages, ham, and so on.

Other spreads

Creamy Hummus Recipe

Roasted Eggplant Dip

Tuna Dip

Butter Bean Mash - My Gorgeous Recipes (4)

If you’ve tried this WHITE BEAN MASH RECIPE or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can alsoFOLLOW MEonFACEBOOK, INSTAGRAM and PINTERESTto see more delicious food and what I’m getting up to.

Butter Bean Mash - My Gorgeous Recipes (5)

Butter Bean Mash

Vegan Butter Bean Mash with onion and garlic, a simple and delicious side dish that is packed with protein and fibre. It is also a great alternative to the regular mashed potatoes, or can be served as a healthy party dip or on toast, crostini or bruschetta. Bonus point, it's gluten free, low calorie, high protein.

4.59 from 17 votes

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Course: Appetizer

Cuisine: Romanian

Prep Time: 5 minutes minutes

Cook Time: 5 minutes minutes

Total Time: 10 minutes minutes

Servings: 4 people

Calories: 78kcal

Author: Daniela Apostol

Ingredients

  • 2 tins butter beans (2x 400 g, 13 oz)
  • 3 garlic cloves
  • 1 onion
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon paprika
  • 2 tablespoon olive oil
  • ¼ cup boiled water
  • rosemary sprigs to garnish

Metric - US Customary

Instructions

  • Drain the beans and rinse under cold water.

  • In a pan, add the olive oil and heat it up on a low to medium heat.

  • Peel and chop the onion, and fry it until golden.

  • Add the peeled and chopped garlic, and fry for a further 30 seconds, then add the beans, salt, pepper, paprika and water.

  • Leave to simmer for 1 minute, then add everything to a blender.

  • Blitz everything in a food processor until you get a smooth paste.

  • Transfer to a bowl and decorate with rosemary.

  • Serve warm or cold.

Notes

Beans that works beautifully here are butter beans, cannellini beans, black beans, pinto beans, kidney beans, or any other canned beans you like.

Nutrition

Calories: 78kcal | Carbohydrates: 4g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 293mg | Potassium: 59mg | Fiber: 1g | Sugar: 1g | Vitamin A: 125IU | Vitamin C: 3mg | Calcium: 12mg | Iron: 0.2mg

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Butter Bean Mash - My Gorgeous Recipes (2024)

FAQs

What is the difference between lima beans and butter beans? ›

Well, rest assured; the two are actually one in the same. There's no difference between lima beans and butter beans, though sometimes they're sold at different stages of maturity. As a matter of fact, our Large Lima Beans packaging actually states Butter Beans in parentheses, just to clarify.

Are cannellini beans the same as butter beans? ›

Compared to butter beans, cannellini beans have a nuttier flavor and sturdier makeup. Nutritionally, both butter and cannellini beans are high in protein and fiber and have very similar nutritional profiles.

What is the difference between butter beans and Great Northern beans? ›

For starters, butter beans grow from the Phaseolus lunatus plant while cannellini beans, like navy, and great northern beans grow from the Phaseolus vulgaris plant.

Are butter beans good for you? ›

Butter Beans are a fantastically healthy ingredient – they're high in protein and fibre, and they're an excellent source of carbohydrates. Low in fat and calories but high in folate, starch and iron, they're one of the best store cupboard ingredients there is.

Are lima beans healthier than other beans? ›

Lima beans are just as nutritious and healthy as other beans like black beans, kidney beans, and chickpeas. Each bean has its own set of nutrients, so eating a variety helps you get all the nutrients you need.

What is the American version of butter beans? ›

Lima Beans. While they're all the same bean botanically, butter beans have different names depending on the region. In the South and in the United Kingdom, they're typically referred to as butter beans. Elsewhere in the U.S., they're known as lima beans (named for Lima, Peru, the bean's point of origin).

What bean is closest to a butter bean? ›

Cannellini beans are a great substitute for butter beans due to their similar size and texture. They have a mild, nutty flavor that can complement a wide range of dishes, making them a versatile option for soups, stews, and salads.

What is another name for butter beans? ›

A lima bean (Phaseolus lunatus), also commonly known as butter bean, sieva bean, double bean or Madagascar bean, is a legume grown for its edible seeds or beans.

What are queen butter beans? ›

Christie-Miller says she labeled Piekny Jas beans — which are also known as gigante, Handsome Johnny, or Royal Corona beans — as “Queen Butter Beans” to emphasize their creamy interiors. “We've always been transparent that our 'Queen Butter Bean' is a different variety to the traditional butter bean,” she says.

What are large butter beans called? ›

The larger, moon-shaped limas (also called butter beans) are used in a variety of dishes. In America, they are featured in succotash and sugar bean recipes, as well as Kentucky burgoo, a savory stew commonly served at Derby Day parties.

Which white beans are creamiest? ›

Baby Lima Beans

They're more likely to be referred to by name, however, or called butter beans. They're creamy and buttery when they're cooked, hence their nickname. Because of their soft texture, they work well to make dips or include in a soup, stew, or even a casserole where you don't want a hard bean.

Is it OK to eat butter beans everyday? ›

To put it simply, yes, butter beans can be classed as a healthy and nutrient-dense food. If you're struggling for inspiration on how to get more of them into your diet, then we've added some tasty plant-based recipes at the bottom of this article.

Can you eat butter beans straight from the can? ›

From the tin – not a cooking method, but butter beans and be enjoyed straight from the can. Try scattering them in a salad or alongside a sharp, salty cheese with a drizzle of olive oil and herbs.

Do butter beans spike blood sugar? ›

Even though pulses contain carbohydrates, they don't give sharp rises to blood glucose levels compared to other carbohydrate-containing foods. The make-up of the carbohydrates in pulses, the fibre content and the fact that they are high in protein slows down the breakdown of the carbohydrates into glucose in the blood.

Do lima beans and butter beans taste the same? ›

There is no difference between lima beans and butter beans, though you can find them for sale at different stages of maturity. The younger green-hued beans, usually identified as baby lima beans, have a starchy texture similar to raw fava beans (which some describe as mealy). You can consume them fresh or cooked.

How do lima beans become butter beans? ›

Besides a sometimes-differing color palette, butter beans and lima beans are exactly the same. Yes, they're the exact same thing. It's kind of a tomato/tomahto situation (except with beans) that's related more to geography than anything else.

Why are butter beans called lima beans? ›

The most important member [of the wild bean species group] is P. lunatus, the moon-shaped or the lima bean. Its name does come from the Peruvian capital of Lima, even though perversely it is pronounced 'lime-uh' in English.

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