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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.
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.
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.
Butter beans are rich in vitamins and minerals, which are important for overall health. A source of potassium, magnesium, folate, iron, and zinc, they also contain calcium and protein. Both plant-based foodies and meat-lovers can really benefit from adding butter beans to their diet.
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 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.
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).
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.
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.
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.
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.
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.
For a hot soak, put beans in a large pot with 10 cups of water per every 2 cups of beans. Bring to a boil and boil for three minutes; remove from heat, cover, and let stand at least four hours (if over eight hours, put them in the fridge). Rinse them well.
Cooking with Acidic Ingredients: Adding acidic ingredients like lemon juice, vinegar, or tomatoes to the cooking liquid can help counteract the bitterness of Lima beans. The acid helps to balance the flavors and reduce the bitter taste [2].
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.
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.
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.
Let the age-old debate of butter beans vs. lima beans come to an end: The two are simply different names for the same legume. Here is a breakdown of different preparations and uses for the beans in cooking.
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