Why We Love This Vegan Butter Bean Stew

• Affordable pantry staple ingredients
• Vegan-friendly 
• Super easy to make
• You can use canned beans (no soaking or prep)
• High in fiber, high in protein
• Low in fat (saturated fats) 
• Around 230 kcal per 200g serving
• Ideal for meal prep, batch cooking

Origin of Butter Beans

Butter beans, also known as lima beans (‘Allubias Garrofon’ or ‘judías de mantec’a in Spanish), have an interesting history and origin. As their name suggests, they are not a native to Spain. They are native to the Americas and have been cultivated for thousands of years in South America (Andean region now known as modern-day Peru) and Central America (Mesoamerican region).

The name “lima bean” is derived from the capital city of Peru, Lima, reflecting the bean’s association with the Andean region.

From their centers of origin, lima beans spread throughout the Americas. They were a staple in the diets of many indigenous cultures. European explorers and colonizers encountered lima beans and subsequently introduced them to Europe and other parts of the world.

Nowadays, butter beans are grown in many parts of the world, including the United States, Europe, Africa, and Asia. They are valued for their creamy texture and mild flavor, making them a popular ingredient in various cuisines.

Are Butter beans used in Spanish cuisine?

Yes, butter beans, known as “judías de manteca” or “habas” in Spanish, are indeed used in Spanish cuisine and have been a staple in many traditional Spanish recipes for over 500 years. They are incorporated into a variety of traditional dishes across different regions of Spain. Here are just a few examples of how butter beans are used in Spanish cuisine:

1. Paella: Yep, that’s right! The paella, Spain’s most famous dish uses butter beans. The classic Paella Valencia/Paella Valenciana recipe uses a combination of thin green beans and larger white butter beans to give it a distinctive flavor and texture. 
2. Fabada Asturiana: This is one of the most famous Spanish dishes that features large white beans similar to butter beans. While traditional fabada often uses “fabes de la Granja,” a specific variety of large white bean, butter beans can be used as a substitute. This rich and hearty bean stew is from the Asturias region and typically includes chorizo, morcilla (blood sausage), and pork.
3. Potajes and Pucheros: These are traditional Spanish stews and casseroles that often feature beans. Butter beans can be found in various regional recipes, combined with vegetables, meats, or seafood. They provide a creamy texture and absorb the flavors of the other ingredients.
4. Ensalada de Judías: Butter beans can be used in cold bean salads (check out our Mediterranean white bean salad recipe here), often combined with ingredients like tomatoes, onions, bell peppers, and olives, and dressed with olive oil and vinegar. These salads are especially popular in the summer months.
5. Cocido Madrileño: This is a traditional chickpea-based stew from Madrid, but variations of cocido in different regions of Spain sometimes include butter beans along with chickpeas. It’s a hearty dish that often includes various meats, sausages, and vegetables.
6. Vegetable and Bean Soups: Butter beans are used in various vegetable and bean soups across Spain. They are valued for their creamy consistency and ability to blend well with a variety of vegetables and seasonings.

While butter beans might not be as iconic as some other beans in Spanish cuisine, they are certainly utilized and appreciated in a variety of regional dishes, adding to the rich tapestry of flavors in Spanish cooking.

Our Favorite Bean Recipes from Spain:

• Easy 5-Ingredient Spanish Chicken Chorizo Dinner
• Fabada Asturiana – Asturian bean stew (easy one-pot recipe)
• Spanish-Style White Bean Stew (Vegan, healthy, high protein, high fiber)
• Mediterranean White Bean Salad
• White Bean Salad with Sardines (Easy 5-minute Summer Salad Recipe)
• Cantabrian Bean Stew (Alubias de Cantabria)

How to Prepare Dried Butter Beans

dried butter beans require preparation before cooking to ensure they are tender and digestible. Here’s a step-by-step guide on how to prepare dried butter beans:

1. Sorting and Rinsing:
• Spread out the dried beans on a clean surface and check for any small stones, debris, or damaged beans. Discard any that look off.
• Discard any beans that are not white or have dark blemishes (this could be a sign of rot). 
• Place the beans in a colander and rinse them thoroughly under cold running water to remove any dust or impurities.
2. Soaking:
• Soak Overnight: Place the rinsed beans in a large bowl and cover them with water. Use about three times the volume of water to beans. Let them soak overnight or for at least 8 hours.
• Quick Soak: If you don’t have time for an overnight soak, you can use the quick soak method. Place the beans in a large pot, cover with water, and bring to a boil. Boil for 2-3 minutes, then remove from heat, cover, and let them soak for 1 hour.
3. Draining and Rinsing:
• After soaking, drain the beans and rinse them with fresh water.
4. Cooking:
• Place the soaked beans in a large pot and cover them with fresh water. Use about 3-4 cups of water for every cup of beans.
• Bring the water to a boil, then reduce the heat to a simmer. Skim off any foam that rises to the surface.
• Simmer the beans gently, uncovered or partially covered, until they are tender. This usually takes about 1 to 1.5 hours, depending on the size and age of the beans.
• Check the beans occasionally and add more water if needed to keep them submerged.
5. Draining:
• Once the beans are tender, drain them if necessary and use them in your recipe.

Following these steps will ensure that your dried butter beans are properly prepared and ready to be used in various dishes.

Can Tinned Butter Beans Be Used Instead?

Yes absolutely, tinned beans can be used and they are a convenient option. Beans you buy from the supermarket in the can or jar are usually prepared and ready for cooking, they do not require any soaking or prep work before they can be used. This is a huge time-saving and a good option if you’re keen to make this recipe tonight for dinner! 

Canned Butter beans are available in most decent supermarkets for a few bucks. They’re cheap and still contain plenty of nutrients found in their dried counterparts. 

Canned Butter Beans vs Dried Butter Beans: Which are Healthier?

When comparing tinned (canned) butter beans and dried butter beans, the health benefits can vary based on several factors including nutritional content, additives, and preparation methods. Be mindful that canned beans of any kind can contain preservatives and additives such as sodium (salt) to give them a longer shelf life. Of course, dried beans do not contain these additives. 

Nutritional Value:

• Both dried and canned beans are nutritious, providing protein, fiber, vitamins (such as B vitamins), and minerals (such as iron, magnesium, and potassium).

Lower Sodium:

• Dried Beans: Typically have lower sodium content unless salt is added during cooking.
• Canned Beans: Often contain added salt. Rinsing canned beans can reduce sodium content by about 40%.

Convenience vs. Customization:

• Canned Beans: Offer convenience and are a good option for quick meals.
• Dried Beans: Allow for more customization in flavor and nutritional control but require more preparation time.

Both tinned and dried butter beans can be part of a healthy diet. If you prioritize convenience and are mindful of sodium and additives, choosing low-sodium or no-salt-added canned beans is a good option. If you prefer to control all aspects of preparation and avoid additives, dried beans are the better choice.

Butter Bean Health Benefits and Nutrition Facts

Good news! Butter bean stew is a fantastic vegan-friendly recipe loaded with healthy nutrients that the body needs. 

Ingredients and Their Contributions

• Butter Beans: Provide the bulk of the protein, fiber, vitamins, and minerals.
• Vegetables (like tomatoes, carrots, onions, and spinach): Add vitamins (A, C, K), minerals, and antioxidants.
• Olive Oil: Adds healthy monounsaturated fats and vitamin E.
• Herbs and Spices (like garlic, rosemary, thyme): Contribute antioxidants, anti-inflammatory compounds, and additional nutrients.

Health Benefits of Butter Beans

1. High in Protein:
• Butter beans are an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
2. Rich in Dietary Fiber:
• High fiber content aids in digestion, helps maintain healthy blood sugar levels, and supports cardiovascular health by lowering cholesterol.
3. Packed with Vitamins and Minerals:
• Vitamins: Butter beans provide essential vitamins such as folate (B9), which is important for DNA synthesis and repair, and other B vitamins like B1 (thiamine) and B6.
• Minerals: They are rich in iron (important for blood health), magnesium (essential for muscle and nerve function), potassium (crucial for heart health), and zinc (supports immune function).
4. Low in Fat:
• Butter bean stew is typically low in fat, particularly saturated fat, making it a heart-healthy option.
5. Antioxidant Properties:
• The stew can include ingredients like tomatoes, garlic, and herbs, which are rich in antioxidants that help protect the body against oxidative stress and inflammation.
6. Supports Weight Management:
• The high fiber and protein content promotes satiety, helping to control appetite and reduce overall calorie intake.
7. Stabilizes Blood Sugar:
• The complex carbohydrates in butter beans release glucose slowly into the bloodstream, helping to maintain stable blood sugar levels.

Nutrition Facts

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