Fresh Peeled Butter Beans, 500 g

Fresh Peeled Butter Beans Overview

Fresh peeled butter beans, also known as lima beans, are creamy and nutty-flavored legumes popular in various cuisines. They are versatile, fitting into both hearty and light dishes, with a tender yet creamy texture that blends well with other ingredients.

Health Benefits of Butter Beans

1. High in Protein: Supports muscle health and helps meet daily protein needs.
2. Fiber-Rich: Aids in digestion, reduces cholesterol, and stabilizes blood sugar.
3. Rich in Folate: Important for heart health and cell regeneration.
4. Iron Content: Helps prevent anemia by supporting red blood cell production.
5. Magnesium and Potassium: Beneficial for cardiovascular health and muscle function.
6. Antioxidant Properties: Helps combat oxidative stress and inflammation.

Nutritional Value (per 100g of Butter Beans)

• Calories: ~120 kcal
• Carbohydrates: 21g
• Protein: 8g
• Fiber: 7g
• Vitamin C: 5 mg
• Iron: 2.5 mg
• Magnesium: 40 mg
• Potassium: 400 mg

How to Eat Butter Beans

• Stewed: Great for soups, stews, or curries.
• Mashed or Blended: As a creamy dip or side.
• Sautéed: With herbs and spices for a flavorful side.
• Salads: Adds protein and texture to cold salads.
• Baked: In casseroles or baked dishes for a hearty flavor.

Full Detailed Recipe for Butter Bean Masala

Ingredients

• Butter Beans: 200g, peeled and soaked
• Oil: 1 tablespoon
• Cumin Seeds: ½ teaspoon
• Onion: 1, finely chopped
• Tomato: 1 large, chopped
• Garlic and Ginger Paste: 1 teaspoon
• Green Chili: 1, chopped
• Turmeric Powder: ¼ teaspoon
• Coriander Powder: 1 teaspoon
• Red Chili Powder: ½ teaspoon
• Garam Masala: ¼ teaspoon
• Salt: To taste
• Fresh Coriander: For garnish

Instructions

1. Soak Beans: Soak beans in water for 4-5 hours or overnight for easier cooking.
2. Boil Beans: Drain and cook in water until tender (15-20 minutes).
3. Heat Oil: Add oil to a pan over medium heat. Add cumin seeds and let them sizzle.
4. Sauté Aromatics: Add onion, sauté until golden, then add garlic-ginger paste and green chili. Sauté for another minute.
5. Add Tomatoes and Spices: Add tomatoes, turmeric, coriander powder, red chili powder, and salt. Cook until tomatoes are soft and spices are fragrant.
6. Add Butter Beans: Add cooked butter beans to the mixture. Stir well, adding water for desired consistency.
7. Simmer: Cook for 5-7 minutes until beans absorb the flavors.
8. Finish: Garnish with fresh coriander and serve with rice or flatbread.

5 Indian Recipes with Butter Beans

1. Butter Bean Curry

   • Ingredients: Butter beans, onion, tomato, ginger-garlic paste, garam masala, turmeric, chili powder, oil.
   • Instructions: Prepare a spiced curry base, add butter beans, and simmer.

2. Butter Bean and Potato Fry

   • Ingredients: Butter beans, potatoes, cumin seeds, green chili, turmeric, salt, coriander.
   • Instructions: Stir-fry butter beans with potatoes and spices for a dry curry.

3. Butter Bean Pulao

   • Ingredients: Butter beans, basmati rice, whole spices (cinnamon, cardamom), onion, cumin seeds, coriander leaves.
   • Instructions: Sauté spices, add rice, and butter beans, cook until fluffy.

4. Butter Bean Chaat

   • Ingredients: Butter beans, chopped onions, tomatoes, chaat masala, green chilies, lemon juice.
   • Instructions: Toss beans with chaat masala, veggies, and lime for a tangy snack.

5. Butter Bean Soup (Dal)

   • Ingredients: Butter beans, onion, garlic, cumin, turmeric, vegetable broth, salt.
   • Instructions: Simmer beans with spices and blend partially for a creamy dal.

5 Non-Indian Recipes with Butter Beans

1. Butter Bean Hummus

   • Ingredients: Butter beans, tahini, olive oil, garlic, lemon juice, salt.
   • Instructions: Blend all ingredients until smooth for a creamy dip.

2. Mediterranean Butter Bean Salad

   • Ingredients: Butter beans, cherry tomatoes, cucumbers, olives, feta, olive oil, herbs.
   • Instructions: Toss all ingredients with olive oil and herbs for a refreshing salad.

3. Butter Bean and Tomato Stew

   • Ingredients: Butter beans, tomatoes, onion, garlic, olive oil, vegetable broth, fresh thyme.
   • Instructions: Sauté aromatics, add beans, tomatoes, and simmer for a hearty stew.

4. Butter Bean and Spinach Stir Fry

   • Ingredients: Butter beans, spinach, garlic, olive oil, lemon zest, salt, pepper.
   • Instructions: Sauté garlic, add beans and spinach, cook until tender.

5. Butter Bean and Roasted Veggie Pasta

   • Ingredients: Butter beans, pasta, bell peppers, cherry tomatoes, olive oil, garlic, basil.
   • Instructions: Roast veggies, toss with cooked pasta, butter beans, and herbs.

Fresh Peeled Butter Beans are a versatile ingredient that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with them in your cooking!