Butter Bean Mash - My Gorgeous Recipes (2024)

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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)

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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

Should I soak butter beans before cooking? ›

You don't have to soak your dried beans overnight.

Soaking beans in the refrigerator overnight will reduce the time they have to cook drastically. And the texture of the beans will also be it their best, with fewer split-open and burst ones.

How do you thicken canned butter beans? ›

Either drain off some of the excess liquid, add a thickener such as a starch slurry, or simply cook the beans longer until the liquid reduces out.

What's the difference between butter and white beans? ›

Compared to cannellini beans, standard butter beans are quite large; the latter measures up to an inch and a half while cannellini beans typically grow no longer than ½ an inch. Moreover, in Italy and some parts of the United States, cannellini beans are also referred to as white kidney beans.

What are butter beans canned? ›

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 happens if you don't soak beans first? ›

Nearly all traditional cookbooks tell you to soak dried beans before cooking them. Modern cooking websites often say it doesn't matter. In a way, they're both right. Soaking beans can help improve the texture of the final product once the beans are cooked and reduce the gas produced when the food is being digested.

What happens if you don't rinse beans before cooking? ›

"If you rinse your beans thoroughly, you will have a consistently flavored product, but if you do not rinse them, different amounts of salt will remain in the dish each time you cook it, and it will be hard to cook consistently," he says.

Should you drain canned butter beans? ›

Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish. Open your cans of beans using a can opener.

Are lima beans and butter beans the same? ›

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.

Can you eat butter beans straight from the tin? ›

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.

How long should you soak butter beans? ›

Submerge the beans in cold water, and soak them for twenty-four hours. The next day, drain the soaked beans before cooking. Boil the beans: Add the beans to a medium pot of water or stock and bring it to a boil before reducing the flame to a simmer.

Do lima beans need to be soaked before cooking? ›

Lima beans are almost always cooked. If you buy dried beans, you will need to soak them first. Before soaking beans, spread them on a flat surface and remove all debris, small stones, or damaged beans. Then, rinse the beans in a strainer under cool running water.

Can you soak butter beans too long? ›

Never soak for longer than 12 hours, or the beans will lose their texture and flavour. For dinner, start soaking in the morning; for lunch, start soaking the night before.

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