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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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

Are cannellini beans the same as butter beans? ›

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.

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.

Are butter beans good for you? ›

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 beans taste like butter? ›

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.

Which is healthier butter beans or cannellini beans? ›

Nutritionally, both butter and cannellini beans are high in protein and fiber and have very similar nutritional profiles. The only noticeable difference is that butter beans contain a small amount of fat while cannellini beans have none.

What is the American version of butter beans? ›

Butter beans, also called lima beans and sieva beans, are the seeds of the plant Phaseolus lunatus. They are available fresh, frozen, or dried, and are sold in both younger and mature forms.

What is the healthiest bean you can eat? ›

  1. Chickpeas. Also known as garbanzo beans, chickpeas are a great source of fiber and protein. ...
  2. Lentils. Lentils are a great source of vegetarian protein and can be a good addition to soups and stews. ...
  3. Peas. Peas are also a type of legume. ...
  4. Kidney beans. ...
  5. Black beans. ...
  6. Soybeans. ...
  7. Pinto beans. ...
  8. Navy beans.

Do butter beans need to be soaked before cooking? ›

To make roasted butter beans using the dried variety, you need to soak and boil them first. Soak your butter beans overnight in cold water, before draining and rinsing them. Tip them into a large heavy pan, then add enough water to cover them and then some.

Why do butter beans taste different than lima 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. As a matter of fact, our Large Lima Beans packaging actually states Butter Beans in parentheses, just to clarify.

Can I substitute cannellini beans for butter beans? ›

Cannellini beans

These are a type of white kidney bean that has similar creamy texture to butter beans. They are slightly smaller in size and have a slightly nuttier flavor. Cannellini beans are an excellent substitute in soups, stews, and salad recipes that call for butter beans.

Can you use cannellini beans for butter beans? ›

You can substitute with Aleppo pepper, more red chili flakes, or simply leave it out if you'd like. 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.

Are cannellini beans close to butter beans? ›

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.

What bean is the same as a butter bean? ›

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.

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