Butter Beans are becoming a trending ingredient - How do I cook with them?

What are Butter Beans?

Butter Beans are soft white beans that can shapeshift their flavour to match what you are cooking. In the western world we know this food as ‘butter’ beans because of the distinct creamy taste they have. However, within the countries of South America, these beans are called ‘Lima’ beans, named after the capital city of Peru; where they were first discovered and produced. Lima Beans are a very popular side dish served with ceviche fish in South America. However, the prevalent beans have cultivated into recipes all over the world, and are included in many main dishes.

Benefits of Butter Beans

Butter Beans, though creamy in flavour are incredibly low in calories and fat. The ingredient is high in protein and fibre, and can be enjoyed by most diets. Butter Beans are rich in vitamins B-9, magnesium, iron, potassium, and zinc, which all support cell growth, energy production, and your immune system. Remarkably, these beans also class as a prebiotic because of the soluble fibre found in them. This also makes Butter Beans an extremely great gut food because it helps support every day digestive health.

What can Butter Beans substitute?

These beans are a super source of carbohydrates as they are fulfilling in a meal, but still small in calories. Interestingly, they can also be a great replacement for meat in plant-based diets and health-conscious diets. This is because they have a very high protein count, and low sugar and salt count. This as a meat substitute, is not only a healthier choice, but an inexpensive choice also.

How are Butter Beans sold?

Butter beans can be bought dried and pre-cooked. Dried beans tend to be labelled as ‘Lima’ beans, and pre-cooked, canned butter beans are labelled ‘butter’. Organic butter beans can be conveniently found in the same supermarkets and farm shops as normal beans. You can even buy butter beans online.

Butter Beans are sold in different sizes, colours, and textures, this is based off their maturity levels. Smaller butter beans (Baby Limas) are green and very soft, whereas older beans have a thicker, creamier, and starchy taste and texture to them.

Cooking with Butter Beans

Depending on whether you have ‘dried’ or ‘canned’ Butter Beans, preparation in cooking may differ. Dried beans need soaking for at least five hours (overnight soaking can be more convenient, if you know you are cooking them the next day) before, then rinsing and then cooking them. Canned butter beans should be drained and rinsed before they are cooked, so that the flavour of the liquid they are kept in, doesn’t affect the creamy taste of the Butter Beans.

As for cooking time, Butter Beans tend to take at least 45 minutes to prepare, when cooking them in a dense sauce, soup, or stew. They can conveniently be left to simmer, however, if you are frying them without a sauce, you must keep an eye on the heat and consistently stir to stop them from burning.

Butter Beans are versatile in recipes, the creamy flavour works well with seasonings such as garlic, lemon, honey, and chili. Some popular meals to include them in, come from Spanish recipes. Some examples look at mixing them in with meatballs, stews, mixed vegetables, and even casseroles.