Demystifying the Butter Bean: A Complete Guide

Butter beans, also known as lima beans, are one of those humble ingredients that don’t get enough credit They’re packed with nutrients but often overlooked in favor of trendier foods As an experienced food blogger, I’m on a mission to give the butter bean the attention it deserves! Keep reading to learn all about this underappreciated legume.

What Are Butter Beans?

Butter beans go by many names including lima beans Madagascar beans, and sieva beans. But no matter what you call them, they are large, flat, ovular beans that come in a range of colors from green to white, red, brown, and purple.

Botanically, butter beans are classified as Phaseolus lunatus They are native to Central and South America and were domesticated around 2000 BC Spanish explorers introduced them to Europe in the 16th century, which is how they got the name “lima” after the capital of Peru.

While you’ll often find them dried, fresh butter beans are a summer delicacy. Their peak season is June through October. Compared to other beans, they have a unique, sweet, nutty flavor and a smooth, creamy texture when cooked.

There are two main varieties of lima beans:

• Fordhook: The most common large-seeded lima bean, with a distinct curve and greenish-white color. They hold their shape well when cooked.

• Baby Lima: A smaller, flatter lima bean that is lighter in color. Sometimes called sieva beans. More tender than Fordhook but not quite as meaty.

No matter the variety, butter beans make a nutritious addition to soups, stews, succotash, and more!

Nutrition Facts: Why Are Butter Beans Healthy?

One serving (170 grams) of boiled butter beans contains:

• 227 calories
• 4 grams protein
• 0.5 grams fat
• 45 grams carbs
• 17% DV fiber
• 57% DV folate
• 12% DV iron
• 8% DV potassium

As you can see, butter beans deliver a hefty dose of nutrition in each serving! Here are some of the top nutrients and health benefits they offer:

• Protein: Butter beans provide plant-based protein, making them a smart choice for vegetarians, vegans, or anyone looking to eat less meat. The protein keeps you full and helps maintain muscle mass.

• Fiber: With close to a fifth of your daily fiber needs per serving, lima beans can help regulate digestion and cholesterol levels. Fiber also slows the absorption of carbs to help stabilize blood sugar.

• Folate: Also known as vitamin B9, folate is crucial for proper brain function and development. It may help prevent mental disorders like depression. Butter beans’ generous folate content benefits pregnant women as well.

• Iron: Important for producing red blood cells and transporting oxygen, iron also boosts immunity and cognitive performance. The iron in lima beans is more bioavailable than iron from other plant sources.

• Potassium: This mineral is key for fluid balance, nerve signaling, and muscle contractions. A diet rich in potassium can lower blood pressure and reduce stroke risk.

Beyond these powerhouse nutrients, butter beans also contain magnesium, manganese, phosphorus, copper, vitamin B6, and more. They deliver this nutritional bonanza with minimal fat and calories.

How Do You Cook Butter Beans? Tips and Serving Suggestions

Butter beans are incredibly versatile in the kitchen. Here are some tips for preparing them:

• Soak dried beans overnight before cooking to reduce gas and increase nutrient absorption. Discard soaking water and rinse before cooking.

• Simmer dried beans for 60-90 minutes until tender. Don’t add salt until the end or it can toughen the beans.

• For canned beans, simply rinse and drain them before incorporating into recipes.

• To freeze fresh lima beans, blanch them for 2-3 minutes, cool in ice water, and freeze in airtight bags.

• Roast or sauté lima beans to bring out their nutty flavor. toss them with olive oil, salt, and spices.

• Puree cooked butter beans into a lush dip or spread. Add garlic, lemon juice, tahini, and herbs.

• Make beans the star of stews, soups, and chilled bean salads in the summer. They pair well with corn, tomatoes, greens, and vinaigrettes.

• Use mashed butter beans in place of mayo to make chicken or tuna salad.

• Add cooked beans to rice or quinoa bowls for extra protein and fiber.

• Blend cooked beans into smoothies to add nutrition without affecting the taste.

With their mild flavor and creamy texture, butter beans work in both savory and sweet dishes. Let your imagination run wild!

What Can You Make with Lima Beans? 12 Tasty Recipes

Beyond everyday side dishes, what kinds of lima bean recipes should you add to your repertoire? Here are 12 delectable ways to use up fresh or dried butter beans:

1. Lima Bean Spread: Purée cooked beans with garlic, olive oil, lemon zest, and herbs for a satisfying dip or sandwich spread.

2. Succotash: The classic lima bean dish with corn, peppers, and onion. Make it zesty with chili powder and cilantro.

3. Lima Bean Soup: Simmer beans in veggie or chicken broth with onion, carrots, celery, and bacon. Finish with cream or puree for a silky texture.

4. Lima Bean Salad: Toss cooked butter beans with chopped tomatoes, olives, feta, fresh oregano, oil, and red wine vinegar.

5. Lima Bean Hummus: For a twist on traditional hummus, use butter beans instead of chickpeas blended with tahini and lemon.

6. White Bean Chili: Make a hearty meatless chili with lima beans, fire-roasted tomatoes, peppers, corn, and spices. Top with avocado.

7. Butter Bean Burgers: Mash beans with breadcrumbs, egg, and seasonings to create juicy, protein-packed veggie patties.

8. Beans and Rice: Cook lima beans and rice together in broth flavored with onions, garlic, and Cajun seasoning for a fast one-pot meal.

9. Lima Bean Sauté: Cook chopped bacon. Sauté beans with onion andseasonings in the leftover bacon fat for a smoky, savory side.

10. Lima Bean & Shrimp Stew: Simmer limaswith shrimp, tomatoes, bell pepper, and Cajun seasoning for a hearty stew.

11. Pesto Lima Beans: Toss hot cooked butter beans with prepared pesto sauce for an easy upgrade. Pine nuts complement the beans beautifully.

12. Lima Bean Casserole: Make it creamy with lima beans, spinach, mushrooms, cheese, and creamy sauce topped with breadcrumbs or potato chips.

With minimal prep, you can turn humble lima beans into so many crave-worthy dishes. I recommend picking a few recipes and working your way through them each week to enjoy butter beans in new, delicious ways.

Are Canned Lima Beans Healthy? Nutrition Comparison

With their long cooking time, you may wonder if grabbing a can of lima beans makes sense. How does canned compare to dried or fresh in terms of nutrition?

Good news – canned butter beans are just as healthy as fresh or dried! Canning doesn’t significantly change their nutritional value. Some studies even show canned legumes have higher antioxidant levels because canning increases phenolic compounds.

One cup of canned lima beans (about 150g) contains:

• 207 calories
• 14.7g protein
• 0.7g fat
• 36.7g carbs
• 12.2g fiber
• 57% DV folate
• 28% DV vitamin C
• 12% DV iron
• 22% DV magnesium

Compare that to fresh boiled lima beans:

• 216 calories
• 14.7g protein
• 0.6g fat
• 39.9g carbs
• 13.2g fiber
• 48% DV folate
• 16% DV vitamin C
• 15% DV iron
• 22% DV magnesium

As you can see, the numbers are quite close! Canned beans are just as nutritious and convenient. I recommend looking for low-sodium or no-salt-added varieties to limit excess sodium. But don’t hesitate to stock up on canned lima beans to simplify meal prep.

Common Questions about Butter Beans

If this is your first foray into cooking with lima beans, chances are you have some questions. Here are answers to some frequently asked butter bean FAQs:

Are lima beans healthy?

Yes! Lima beans nutrition is impressive