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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.
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.
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. In the American South and the United Kingdom, they're butter beans.
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.
What Do Butter Beans and/or Lima Beans Taste Like? These small and slightly curved members of the bean family have a creamy and buttery flavor (which could contribute to that “butter” name). They've also been described as mild and velvety in taste.
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).
Technically, depending on the recipe at hand, butter and cannellini beans can be used interchangeably. However, certain dishes amplify the signifying qualities of each type of bean. Since butter beans house a small amount of fat, they can make your favorite soups extra creamy when cooked over an extended period.
Lima Beans vs. 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.
Lima beans can be bitter because they weren't soaked before cooking. Soaking removes phytate, and boiling for a long time destroys lectins. Here are some ways to remove bitterness from lima beans: Quick soak: Cover the beans with water, bring to a boil, and then turn off the heat.
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.
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.
Although beans contain carbohydrates, they are low on the glycemic index (GI) scale and do not cause significant spikes in a person's blood sugar levels. Beans are a complex carbohydrate. The body digests this form more slowly than other carbohydrates, helping to keep blood sugar levels stable for longer.
A favorite in the American South, limas are actually named after the capital of Peru, and they have more nicknames than any other bean: butter bean, Rangoon bean, Burma bean, Madagascar bean, and chad bean. Like common beans, they originated in Peru where they were cultivated even before corn.
They're creamy — er, buttery — and can easily be adapted to most any cuisine, texture, or shape you'd like. They are flexible in a way that most food is not, while also being palatable to pretty much every diet. As Mullen says, “I used to think they were boring and bland. But beans are so much more.”
Cannellini or borlotti beans can be substituted for butter beans in many recipes. Uses: In salads, with chicken or pasta dishes and in soups and casseroles. To store: Keep in a cool, dry place.
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.
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.
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.
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