Butter Beans Overview
Butter beans, also known as Lima beans, are a variety of legume that are popular for their creamy texture and mild flavor. They are typically light in color, with varieties featuring white, red, and yellow skin. Butter beans have a smooth, buttery consistency when cooked, making them versatile for a variety of dishes, from soups and stews to salads and casseroles.
Health Benefits of Butter Beans
- Rich in Nutrients: Butter beans are high in protein, fiber, and essential vitamins and minerals, including folate, iron, and magnesium.
- Heart Health: They are low in fat and high in fiber, which can help reduce cholesterol levels and lower the risk of heart disease.
- Weight Management: The high fiber content promotes a feeling of fullness, which can aid in weight management.
- Blood Sugar Control: The slow-digesting carbohydrates in butter beans can help regulate blood sugar levels.
- Digestive Health: The fiber in butter beans aids digestion and helps maintain gut health.
How to Eat Butter Beans
- Cooked: Butter beans can be boiled, steamed, or roasted.
- In Salads: They can be added to salads for a protein boost.
- In Soups and Stews: They are commonly used in hearty soups and stews.
- Pureed: Butter beans can be blended into a creamy dip or spread.
Nutritional Value of Butter Beans (per 100 grams, cooked)
- Calories: 115 kcal
- Protein: 7.8 g
- Carbohydrates: 20.2 g
- Fat: 0.6 g
- Fiber: 4.8 g
- Folate: 81 µg
- Iron: 1.3 mg
Taste Profile
Butter beans have a mild, slightly sweet flavor with a creamy texture when cooked. Their buttery taste makes them a perfect addition to various dishes, enhancing both flavor and nutrition.
Step-by-Step Detailed Recipe: Creamy Butter Bean Soup
Ingredients:
- Butter beans: 1 cup (cooked)
- Onion: 1, chopped
- Garlic: 2 cloves, minced
- Vegetable broth: 4 cups
- Carrots: 2, diced
- Celery: 2 stalks, diced
- Olive oil: 2 tbsp
- Salt: to taste
- Black pepper: to taste
- Fresh parsley: for garnish
Instructions:
- Sauté Vegetables: In a large pot, heat olive oil over medium heat. Add chopped onion, garlic, carrots, and celery. Sauté until the vegetables are softened, about 5-7 minutes.
- Add Broth: Pour in the vegetable broth and bring to a boil.
- Add Butter Beans: Add the cooked butter beans to the pot and simmer for about 15 minutes to allow the flavors to meld.
- Blend: Use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.
- Season: Season with salt and black pepper to taste.
- Serve: Ladle the soup into bowls and garnish with fresh parsley. Serve hot.
5 Indian Recipes Using Butter Beans
1. Butter Beans Curry
Ingredients:
- Butter beans: 1 cup (cooked)
- Onion: 1, finely chopped
- Tomato: 1, pureed
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Garam masala: 1 tsp
- Salt: to taste
- Oil: 2 tbsp
- Fresh coriander: for garnish
2. Butter Beans Stir-Fry
Ingredients:
- Butter beans: 1 cup (cooked)
- Green bell pepper: 1, chopped
- Cumin seeds: 1/2 tsp
- Ginger: 1-inch piece, grated
- Red chili powder: 1 tsp
- Salt: to taste
- Oil: 1 tbsp
3. Butter Beans Pulao
Ingredients:
- Butter beans: 1 cup (cooked)
- Basmati rice: 1 cup
- Onion: 1, sliced
- Ginger-garlic paste: 1 tsp
- Cumin seeds: 1/2 tsp
- Bay leaf: 1
- Water: 2 cups
- Salt: to taste
- Oil: 2 tbsp
4. Butter Beans Salad
Ingredients:
- Butter beans: 1 cup (cooked)
- Cucumber: 1, diced
- Tomato: 1, diced
- Onion: 1, finely chopped
- Lemon juice: 1 tbsp
- Salt and pepper: to taste
- Fresh coriander: for garnish
5. Butter Beans and Spinach Curry
Ingredients:
- Butter beans: 1 cup (cooked)
- Spinach: 2 cups, chopped
- Onion: 1, finely chopped
- Tomato: 1, pureed
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Salt: to taste
- Oil: 2 tbsp
5 Non-Indian Recipes Using Butter Beans
1. Butter Bean Hummus
Ingredients:
- Butter beans: 1 cup (cooked)
- Tahini: 1/4 cup
- Lemon juice: 2 tbsp
- Garlic: 1 clove
- Olive oil: 2 tbsp
- Salt: to taste
2. Butter Bean Salad
Ingredients:
- Butter beans: 1 cup (cooked)
- Cherry tomatoes: 1 cup, halved
- Red onion: 1/2, diced
- Olive oil: 2 tbsp
- Balsamic vinegar: 1 tbsp
- Salt and pepper: to taste
3. Butter Bean Chili
Ingredients:
- Butter beans: 1 cup (cooked)
- Onion: 1, chopped
- Bell peppers: 2, diced
- Tomato sauce: 1 can (15 oz)
- Chili powder: 1 tbsp
- Cumin: 1 tsp
- Salt: to taste
4. Butter Bean and Vegetable Casserole
Ingredients:
- Butter beans: 1 cup (cooked)
- Mixed vegetables (carrots, peas, corn): 2 cups
- Vegetable broth: 1 cup
- Olive oil: 2 tbsp
- Thyme: 1 tsp
- Salt and pepper: to taste
5. Butter Bean Stir-Fry
Ingredients:
- Butter beans: 1 cup (cooked)
- Broccoli: 1 cup, chopped
- Bell peppers: 1 cup, sliced
- Soy sauce: 2 tbsp
- Garlic: 1 clove, minced
- Olive oil: 1 tbsp
Butter beans are a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with them in your cooking!