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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.
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
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
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.
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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.
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).
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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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