Ever wondered how to make butter beans taste amazing in just 15 minutes? This easy recipe is perfect for a quick weeknight meal. It adds a Mediterranean twist to traditional southern butter beans, making it creamy and flavorful.
This vegetarian recipe is light and zesty, without the need for heavy cream or ham. It’s packed with lemony, spicy, and herbaceous flavors. It’s a vegan-friendly dish that will surprise you with its taste. Whether you love southern butter beans or are trying them for the first time, this recipe is sure to impress.
Are you ready to try creamy butter beans? This recipe is great for busy weeknights and fits various diets. It’s a quick way to enjoy a Mediterranean-inspired dish that’s both healthy and tasty.
Key Takeaways
- 15-minute preparation time for a quick weeknight meal
- Vegan, gluten-free, and Mediterranean diet-friendly
- Only 245.4 calories per serving
- Rich in protein (11.2g) and fiber
- Uses staple Mediterranean ingredients for authentic flavor
- Versatile serving options with bread, rice, or pasta
- Easily customizable spice levels to suit your taste
What Are Butter Beans?
Butter beans are a key part of southern cuisine. They are big, creamy beans with a great taste and texture. Also known as lima beans, these legumes are important in many cuisines, from the American South to Southeast Asia and Latin America.
These beans come from Peru but are loved all over the world. In Texas, they’re a favorite in many kitchens. You can find them in barbecue joints, small-town cafes, and soul food spots. They’re great as a main dish or a side.
Butter beans are full of nutrients and very filling. A 0.5 cup serving has 207 calories, 13.9g of protein, and 14g of fiber. They’re perfect for adding more plant-based protein to your meals.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 207 |
| Protein | 13.9g |
| Fat | 10.7g |
| Fiber | 14g |
Butter beans are not only delicious but also full of vitamins and minerals. Each serving gives you potassium, magnesium, folate, iron, and zinc. They’re a great choice for a creamy side or a main dish, adding nutrition and flavor to your meals.
Nutritional Benefits of Butter Beans
Butter beans are a great choice for healthy sides. They are a top source of plant-based protein. They also offer many essential nutrients for good health.
Protein Content
Butter beans are full of protein. A half-cup gives you 6 grams, which is good for muscles and repair. They are ideal for vegetarians and those eating less meat.
Fiber and Digestive Health
Butter beans are loaded with fiber. A half-cup gives you 53% of your daily fiber. This helps with digestion, keeps you feeling full, and can lower cholesterol.
Adding butter beans to your meals can help you get closer to the recommended 25-30 grams of fiber a day.
Vitamins and Minerals
Butter beans are full of important vitamins and minerals. They have a lot of manganese, almost half your daily need in a half-cup. Other key nutrients include:
- Copper
- Magnesium
- Iron
- Potassium
- Folate
These nutrients are vital for many body functions, like energy and immune health.
| Nutrient | Amount per 1/2 cup | % Daily Value |
|---|---|---|
| Calories | 77 | 4% |
| Carbohydrates | 17g | 6% |
| Protein | 6g | 12% |
| Fiber | 13g | 53% |
| Manganese | 0.4mg | 46% |
Adding butter beans to your meals does more than just add flavor. It boosts your nutrient intake and supports your health.
Ingredients for the Perfect Butter Beans Recipe
Starting with the right ingredients is key to a tasty butter beans recipe. This dish brings together creamy butter beans with herbs and spices for a burst of flavor.
- 1 lb butter beans (Lima beans)
- Extra virgin olive oil
- Garlic cloves
- Red pepper flakes
- Urfa pepper (optional)
- Cumin
- Smoked paprika
- Fresh lemon juice
- Green onions
- Fresh parsley and dill
These ingredients blend to make a dish that’s both rich and fulfilling. If you can’t find butter beans, you can use cannellini or Great Northern beans instead.
| Ingredient | Amount | Purpose |
|---|---|---|
| Butter beans | 1 lb | Main protein source |
| Olive oil | 2 tbsp | Base for sautéing |
| Garlic | 3 cloves | Aromatic flavor |
| Red pepper flakes | 1/4 tsp | Adds heat |
| Lemon juice | 2 tbsp | Brightness and acidity |
With these ingredients, you’re all set to make a delicious butter beans recipe. It’s a dish that highlights the best of Mediterranean flavors.
Step-by-Step Cooking Instructions
Are you ready to make easy butter beans? Follow these simple steps to cook them. This recipe works with both dried and canned beans, making it easy and tasty for everyone.
Preparing the Beans
Start by sorting and rinsing dried beans. Soaking them overnight makes them cook better. If you’re using canned beans, just drain and rinse them well. This recipe is great for family meals, serving about 10 people.
Sautéing the Aromatics
Heat some olive oil in a big pot. Add minced garlic and your favorite seasonings. Cook for 1-2 minutes until it smells great. This step makes your butter beans extra flavorful.
Simmering and Seasoning
Put the beans in the pot with some broth or water. Bring it to a boil, then lower the heat to simmer. Dried beans take 1.5-2 hours to cook, while canned beans are ready in 5-10 minutes. Keep the beans covered with liquid while they cook. Season with salt and pepper as you like.
| Ingredient | Amount | Calories |
|---|---|---|
| Butter Beans | 1 lb | 441 per serving |
| Bacon | 2 slices | 86 |
| Sugar | 2-4 tbsp | 48-96 |
| Butter | 3 tbsp | 306 |
Finish your butter beans with lemon juice and fresh herbs. This recipe is packed with 22g of protein and 17g of fiber per serving. Leftovers can be stored in the fridge for 3-5 days or frozen for up to three months.
Mediterranean-Inspired Flavor Profile
Discover the vibrant tastes of the Mediterranean with this flavorful butter beans recipe. It’s inspired by sun-soaked coastal cuisines. The dish combines aromatic herbs, zesty citrus, and robust spices for a delightful meal.
This recipe uses ingredients that capture Mediterranean cooking’s essence. Garlic and onions start things off, while crushed tomatoes add a tangy richness. Capers bring a briny kick that goes well with the creamy butter beans.
Spices are key to this dish’s success. A mix of paprika, crushed chilies, thyme, and rosemary adds warmth and depth. These aromatics make the beans taste amazing and fill your kitchen with a great smell.
This recipe is not only tasty but also healthy. It’s full of protein and fiber, making it a great choice for any meal. You can serve it as a main course with pasta or rice, or as a hearty side dish.
Make sure to soak your beans overnight for the best flavor. Cooking them is easy, simmering for 40 to 60 minutes until they’re tender. Finish it off with fresh flat parsley for a burst of color and freshness.
Versatile Serving Suggestions
Butter beans are a culinary chameleon, adapting to various serving ideas. Their creamy texture and mild flavor make them perfect for countless dishes. Let’s explore some delicious ways to enjoy these versatile legumes.
As a Main Dish
Butter beans shine as the star of your meal. Try a creamy tomato butter bean dish that packs 18.2g of protein per serving. This 30-minute recipe serves 3-4 people and can be stored for up to 4 days, making it ideal for meal prep.
As a Side Dish
Butter beans make excellent vegetable sides. Pair them with fish or chicken for a balanced meal. You can customize your butter bean side dish with various seasonings like oregano, basil, or smoked paprika. For added kick, try harissa paste or peri peri sauce.
In Salads and Soups
Incorporate butter beans into salads for a protein boost or use them in butter bean soup for a comforting meal. A single can (15 ounces) of butter beans is enough to create a hearty soup. Add vegetables like broccoli, zucchini, or bell peppers for extra nutrition and flavor.
| Serving Idea | Preparation Time | Storage Time | Protein Content |
|---|---|---|---|
| Creamy Tomato Butter Beans | 30 minutes | 4-6 days (fridge) | 18.2g per serving |
| Butter Bean Salad | 15 minutes | 3-4 days (fridge) | 15g per serving |
| Butter Bean Soup | 45 minutes | Up to 1 month (freezer) | 20g per serving |
Whether you’re looking for quick weeknight dinners or meal prep options, butter beans offer endless serving ideas. Their versatility and nutritional benefits make them a fantastic addition to any diet.
Butter Beans vs. Lima Beans: Understanding the Difference
Butter beans and lima beans are the same, belonging to the species Phaseolus lunatus. The difference is mainly in their names, which change based on where they are grown and how mature they are. This can cause confusion when looking for a lima beans recipe or comparing butter beans and lima beans.
Lima beans have a long history, dating back over 9,000 years to Lima, Peru. They are known for their unique shape and a buttery taste when cooked. In the U.S., the younger, green beans are called “baby lima beans.” The larger, more mature beans are known as “butter beans.”
When cooking, you can use butter beans and lima beans the same way in recipes. They are great in soups, stews, and salads. If you want a creamy texture in your dishes, these beans are a top choice. They soak up flavors well, making them ideal for rich broths.
Some people don’t like lima beans but enjoy butter beans. This might be because butter beans have a milder taste and less starch. In the Southern U.S., butter beans are often used in traditional dishes like succotash.
Whether you pick butter beans or lima beans, remember that how you cook them matters. For the best taste, soak dried beans overnight and cook them slowly. This will help you get that perfect, creamy texture.
Customizing Your Butter Beans Recipe
Butter beans offer endless ways to make your dish your own. You can change cooking times, swap out ingredients, and add new flavors. For a quick twist, try roasting your butter beans. It only takes 20-25 minutes in the oven and makes a crispy, tasty snack.
Adding different veggies can boost both nutrition and flavor. Bell peppers, green beans, or sun-dried tomatoes add color and texture. You can also play with herbs and spices. Smoked paprika, oregano, or crushed red pepper flakes can add a delicious kick.
For a creamy twist, mix in heavy cream and Parmesan cheese. This makes a rich, indulgent dish great for cold nights. If you’re vegan, use coconut milk and nutritional yeast instead.
- Adjust cooking times for desired texture
- Swap broth for white wine
- Add toasted breadcrumbs for extra crunch
- Incorporate fresh herbs like basil or thyme
Your customized butter beans can be kept in the fridge for up to 5 days. This makes it a great choice for meal prep. With these variations, you can make a new and exciting dish every time you cook.
Health Benefits of a Plant-Based Protein Source
Healthy butter beans are packed with plant-based protein benefits. They are great for your health in many ways. Adding butter beans to your meals can boost your health.
Heart Health
Butter beans are superfoods for your heart. They are full of fiber, which lowers bad cholesterol and helps your heart. The beans also have antioxidants that improve heart function and fight inflammation.
Choosing butter beans as a protein source helps keep your heart healthy.
Weight Management
Butter beans are great for keeping a healthy weight. A cup of cooked beans has only 209 calories but gives you 12 grams of protein and 9 grams of fiber. This keeps you full, so you eat less.
The fiber and protein in butter beans make them perfect for weight control.
Blood Sugar Control
Butter beans are low on the glycemic index, making them good for blood sugar levels. They have a lot of soluble fiber, which helps control glucose levels. This is good for people with diabetes.
Adding butter beans to your meals helps keep your blood sugar stable all day.
| Nutrient | Amount per 1 cup cooked | Health Benefit |
|---|---|---|
| Protein | 12 grams | Builds and repairs tissues |
| Fiber | 9 grams | Aids digestion, lowers cholesterol |
| Iron | 25% of daily value | Prevents anemia |
| Manganese | High content | Supports brain development |
Adding butter beans to your diet has many health benefits. They support heart health, help with weight management, and control blood sugar. These legumes show that plant-based protein is good for more than just protein needs.
Tips for Cooking Dried Butter Beans
Learning to cook dried butter beans can boost your cooking skills. Begin by sorting and rinsing the beans well. For best results, soak them overnight or use a quick-soak if time is tight.
After soaking, drain and rinse the beans again. Cook them in fresh water for about 1-1.5 hours until they’re tender. Add seasonings while cooking to make them taste better. Here’s a simple guide for different ways to cook:
| Cooking Method | Preparation | Cooking Time |
|---|---|---|
| Slow Cooker | Unsoaked | 7-8 hours |
| Stovetop | Soaked | 5-6 hours |
| Pressure Cooker | Soaked for 12 hours | 4-7 minutes |
| Instant Pot | Unsoaked | 7 minutes + 10 minutes warm |
While cooking dried butter beans on the stovetop, stir them every 20 minutes. For extra taste, add diced carrots, celery, onion, and jalapeño in equal parts. A teaspoon of pepper juice can also add a nice kick.
Cooked dried beans can often replace canned beans in recipes, offering a cheaper and tastier choice. Keep your cooked butter beans in an airtight container in the fridge for up to five days. Or, freeze them for later.
Quick and Easy Canned Butter Beans Option
Craving a delicious meal but short on time? Canned butter beans are your go-to solution for a quick butter bean recipe. These pre-cooked legumes offer a convenient way to whip up a nutritious dish in minutes.
Start by sautéing onions and garlic for 5-6 minutes until fragrant. Add your canned butter beans, along with your favorite herbs and spices. A 10-15 minute simmer is all it takes to infuse the beans with incredible flavor.
- 2 cans of butter beans, drained and rinsed
- 3/4 cup cashews, soaked in 2-3 cups boiling water for 5 minutes
- 2 garlic cloves, minced
- 7-8 fresh basil leaves
- 1 tablespoon lemon juice
Blend the soaked cashews with garlic, basil, and lemon juice. Mix with the beans and warm through. This quick butter bean recipe packs a punch with 257 calories and 14g of protein per serving.
Store leftovers in the fridge for 3-4 days or freeze for up to a month. With canned butter beans, you’re always minutes away from a tasty, protein-rich meal.
Pairing Butter Beans with Complementary Flavors
Make your butter bean dishes shine by trying out new flavors. These legumes are creamy and mild, perfect for soaking up different tastes. It’s like discovering new chicken nugget recipes at home.
Herbs and Spices
Add fresh herbs like parsley, dill, or oregano to your butter beans for a fresh taste. Spices such as cumin, smoked paprika, or red pepper flakes bring warmth and depth. These not only taste amazing but also make your meal healthier.
Vegetables
Pair butter beans with onions, garlic, and bell peppers for a tasty base. These veggies add flavor and nutrients. For a Mediterranean flavor, mix butter beans with tomatoes. This combo is both tasty and full of vitamins.
Acids and Fats
Add a splash of lemon juice or vinegar to your butter beans for a bright taste. These acids balance the creaminess. Healthy fats like olive oil or avocado make the dish richer and more nutritious. With these flavors, you can make a meal in 30 minutes that’s full of protein and fiber.
FAQ
What are butter beans?
Butter beans are big, creamy beans found in the southern U.S. They’re the same as lima beans but are sold at different stages of growth. Young beans are green and called green baby limas. The bigger beans are butter beans. Both come from the Phaseolus lunatus plant.
What are the nutritional benefits of butter beans?
Butter beans are packed with nutrients. They give you plant-based protein, fiber, vitamins, and minerals. You’ll find potassium, magnesium, folate, iron, and zinc in them. They help with muscle health and protect against diseases.
What are the key ingredients in this butter beans recipe?
Key ingredients include olive oil, garlic, and spices like red pepper flakes and Urfa pepper. You’ll also need cumin, smoked paprika, butter beans, lemon juice, green onions, and fresh herbs like parsley and dill. Use high-quality olive oil and Urfa pepper for a unique flavor.
How do you prepare and cook the butter beans?
Start by toasting the seasonings in olive oil with garlic and spices. Then, add the drained butter beans and broth. Bring it to a boil, then simmer for 5-10 minutes. Finish with lemon juice, green onions, and fresh herbs.
For dried beans, sort and rinse them. Soak them overnight or use a quick-soak method. Drain and rinse again, then cook in fresh water for 1-1.5 hours until they’re tender. Season while cooking for more flavor.
What is the flavor profile of this butter beans recipe?
This recipe brings together Mediterranean flavors with olive oil, garlic, lemon, and fresh herbs. The spices add depth, making it a lighter but boldly flavored dish. It’s different from traditional butter bean recipes.
How can you serve these butter beans?
Serve the butter beans with crusty bread, plain rice, or lemony rice. For a low-carb option, serve as a soup with a lemon parmesan salad. It’s great as a main course or a side dish. It goes well with fish or chicken and can be added to salads or soups.
What is the difference between butter beans and lima beans?
Butter beans and lima beans are the same species, Phaseolus lunatus. The difference is in their maturity and how they’re labeled. Young beans are green and called green baby limas. The bigger beans are butter beans. Use color and size to choose the right beans for your recipe.
How can you customize this butter beans recipe?
You can adjust cooking times for onions, swap white wine for broth, or add smoked paprika for spice. Top with toasted breadcrumbs for texture. Add sliced bell peppers or fresh green beans for more nutrition and flavor. This recipe is flexible for different tastes and diets.
What are the health benefits of butter beans as a plant-based protein source?
Butter beans are great for heart health and help with weight management and blood sugar control. They’re high in fiber for digestive health and provide sustained energy with their protein and complex carbs. They’re a top choice for a balanced, healthy diet.
How do you cook dried butter beans?
Sort and rinse the dried butter beans well. Soak them overnight or use a quick-soak method. Drain and rinse again, then cook in fresh water for 1-1.5 hours until tender. Season during cooking for extra flavor. Dried beans can be used in most recipes instead of canned beans.
Can you use canned butter beans for this recipe?
Canned butter beans are a quick alternative for meals. Drain and rinse them to cut down on sodium. They fit easily into the recipe, saving time. Use aromatics, spices, and fresh herbs to make the dish flavorful when using canned beans.
What flavors pair well with butter beans?
Add freshness with herbs like parsley, dill, and oregano. Spices such as cumin, smoked paprika, and red pepper flakes add depth. Use vegetables like onions, garlic, and bell peppers. Lemon juice or vinegar can brighten the dish. Olive oil or avocado add richness and improve nutrient absorption.