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 are butter beans called in the USA? ›

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).

Are cannellini beans and butter beans the same? ›

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.

Are lima beans and butter beans the same? ›

Is There a Difference Between Butter Beans and Lima Beans? Other than what they're called and sometimes their color, butter beans and lima beans are exactly the same. Their species is called Phaseolus lunatus and the difference in their name is only a matter of geography.

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.

What bean is closest to butter beans? ›

Navy beans also make a pretty good alternative to butter beans. Despite their name, the legumes are white. Though they're a little smaller than butter beans, the two share a similar buttery, creamy taste and texture. They have a slight earthiness to them and make a great swap for butter beans in stews and soups.

Are butter beans healthy? ›

Nutritious Snack: Butter beans are loaded with protein, fiber, and a variety of vitamins and minerals, like manganese, copper, and vitamin C. Easy: These crispy butter beans are simple to make and last a week. So, you can always have a healthy snack ready whenever you need one.

Which white beans are the healthiest? ›

All beans are rich in fiber, but the top-ranking variety is the navy bean, allegedly named for its popularity in the U.S. Navy in the early 20th century. These pea-sized, cream-colored beans provide 10 grams of fiber per half-cup serving.

Can you eat butter beans straight from the tin? ›

Serve with crumbled feta. Baked – for a macaroni cheese-inspired butter beans recipe, bake pre-cooked butter beans, vegetable stock, cheese and breadcrumbs in an ovenproof dish for 25 minutes. From the tin – not a cooking method, but butter beans and be enjoyed straight from the can.

Why do my lima beans taste bitter? ›

But overcook them, and they can turn bitter and sulfurous, not unlike other oft-maligned foods, such as Brussels sprouts and broccoli. Their texture, too, can pose a challenge.

What is another name for butter bean? ›

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 is a corona bean? ›

By Martha Rose Shulman

Royal Coronas are large white European runner beans that are similar to Greek gigandes but bigger, richer and sturdier. They are about twice the size of a lima bean and, unlike many other large white beans, the skin doesn't slip off when you soak them.

What are the creamiest beans? ›

Navy (Pea) Beans

Because they get creamy when cooked, they're perfect for mashing against the side of the pot, pureeing in dips, and thickening soups, stews, ragouts, and more.

Why are they called butter beans? ›

In the Southern U.S. and in the U.K., these cream-colored beans are named after the dairy product with a similarly rich consistency: butter. Meanwhile, the rest of the bean-eating world labels them limas. They're flat and chewy, with a mild flavor and a coloring that ranges from pea-green to off-white.

Can I use butter beans instead of white beans? ›

Butter beans: Large, creamy beans that are delicious right out of the can but even better with a quick simmer. You can substitute with any large white bean, like cannelini or Great Northern.

Is there another name for butter beans? ›

You'll see them labeled in different ways in the store, after all: frozen lima beans, canned butter beans, dried large limas—or is it dried large butter beans? Turns out, lima beans and butter beans are the same thing. Both terms refer to the same species, Phaseolus lunatus.

Are Great northern beans also called butter beans? ›

Lima beans, also known as Butter Beans. Great northern, also called "large white" beans, are larger than navy beans as well, but smaller than cannellini beans. They have a flattened shape similar to lima beans and a delicate flavor.

Are butter beans and kidney beans the same? ›

Butter, Broad, Lima or White Kidney Beans – one and the same in taste, looks, flavour and nutritional value. They have a delicate creamy texture and taste – while being fat, cholesterol and gluten free + it has the added bonus of being a major source of protein, fibre, and iron and B vitamins.

Is a butter bean a cannellini? ›

No, butter beans are not cannellini beans. However, you can substitute butter beans with cannellini beans in many recipes! They have a mild flavor, and depending on the preparation, they have the same creamy texture as butter beans.

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