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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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

What are butter beans called in the USA? ›

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).

Are cannellini beans and butter beans the same? ›

The only noticeable difference is that butter beans contain a small amount of fat while cannellini beans have none. Now that you know the main differences between these two popular beans, how do choose the right variety for your next main course?

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.

What is the difference between butter beans and great northern 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.

What bean is closest to butter beans? ›

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.

Are butter beans healthy? ›

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.

Which white beans are the healthiest? ›

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.

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.

What is another name for butter bean? ›

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.

What is a corona bean? ›

Giant, fat, white runner beans that are creamier and more luxurious than Greek and Spanish gigandes and a little denser than traditional Italian coronas. Royal Corona beans can replace any white bean, but be prepared to be astounded by how big they are when cooked.

Are Corona beans butter beans? ›

I am referring to these meaty beans as simply giant white beans, as they fall under many different names. The Italians call them corona beans; the Greeks call them gigante beans. You'll also sometimes find them labeled as butter beans. They all, in fact, stem from the good ol' lima bean.

What are the creamiest beans? ›

Navy (Pea) Beans

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.

Why are they called butter beans? ›

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.

Which is better butter beans or 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.

Is there another name for 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.

Are Great northern beans also called butter beans? ›

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.

Is a butter bean a cannellini? ›

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.

Are butter beans and kidney beans the same? ›

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.

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