Veganuary? Easy peasy. slow-cooked butter beans win the day

vegan recipe, veganuary, slow-cooked butter beans, lima beans, lima beans recipe

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Slow-cooked butter (lima) beans

Slow-cooked butter beans are a favourite of mine.

I love one-pot cooking.

But it’s not just that.

I also love this slow-cooked butter bean bake because it’s vegetarian and so totally delicious that everyone loves it too.

Batch-cook and freeze

For those of you who plan your meals this is one you need in your repertoire.

Everything goes into the dish at once and then it’s cooked slowly for 2 hours. After that, you get to choose.

Eat it right away. Or, cool it completely and freeze it as part of your meal planning.

Try to find some dried butter (Lima) beans if possible

Dried beans are so much better than canned for this recipe.

That’s because you ideally want your slow-cooked butter beans to retain some texture to add to the pleasure of eating this bake.

It was a little challenging to track down dried beans as they’re generally pre-cooked and canned for convenience.

I found some on Amazon so give that a try if you have trouble finding some.

I change every recipe i try

As with every recipe I try, this one has been changed a little.

But, it retains all the health benefits if the original.

Health Highlights

What is it about this slow-cooked butter bean recipe that will benefit your health AND your tastebuds?

Butter Beans. Butter, or Lima, beans contain Iodine for a healthy metabolic rate, heart and digestive system. Iron used in many bodily functions, including maintaining your gastric health and producing red blood cells. Manganese needed in small amounts but essential for bone health. Phosphorus that, amongst other things, plays a part in filtering waste from your kidneys.

Garlic. In addition to enhancing the other flavours in your bake, garlic has lots of health benefits. Garlic is a good source of vitamins B1 and B6, which together help your body to turn food into energy.

Garlic contains Calcium, Iron, Manganese, Potassium that supports blood pressure, cardiovascular health and bone and muscle strength.

Tomatoes. Tomatoes add flavour and fibre, but they also have vitamin B5, important for your body to use carbohydrates and protein.

The Recipe

vegetarian bake, slow cooked butter beans, one-pot, batch cook and freeze
Yield: Serves 4-6

Slow-Cooked Butter Beans

Prep Time: 10 minutes
Cook Time: 2 hours
Total Time: 2 hours 10 minutes

Slow-cooked dishes are a particular favourite of mine. And when that slow-cooked dish is one-pot, can be batch-cooked and frozen and is vegetarian?

Well. This recipe ticks all the boxes.

If you want to make this dish vegan, leave out the butter and replace it with vegan plant-butter.

Add to the list that this is wonderfully tasty, and you have a winning dish that you'll want to make again and again.

For this version, it's well worth buying dried butter beans. If you're in the USA, you'll probably know these as Lima beans.

The dried beans need to be soaked for a few hours, preferably overnight, so you may wonder why bother?

The dried beans retain so much more texture than canned beans. That makes the finished bake satisfying even for the non-vegetarians. And it packs a fibre punch that makes this recipe great for your gut and leaves you feeling fuller for longer.

Note: the prep time shown below does not include the time to soak the beans.

I kept a little of the water back to add later if the beans were getting a little too dry. By checking at around the 1.5 hours of cooking stage, you'll be able to judge if you need the extra water or not.

I also added a little lemon juice for the last 30 minutes of cooking too. That worked well with the other flavours and helped to tone down the heat from the chilli flakes.

Ingredients

  • 250g/1 1/4 cups of dried butter (lima) beans - soaked overnight
  • Tin of chopped tomatoes
  • 4-6 cloves of garlic
  • I onion roughly chopped
  • 2 heaped tbsps of tomato purée 
  • 3 tsp dried oregano
  • 1 tsp chilli flakes (less if you like less heat)
  • 50g butter - softened by leaving it out of the fridge prior to using
  • 5 tbsp olive oil
  • 700ml cold water
  • Generous amount of sea salt flakes
  • Freshly ground black pepper
  • Lemon juice (optional but recommended)

Instructions

  1. Soak the butter (lima) beans in cold water for 8-10 hours or overnight then drain them
  2. Cook the chopped garlic and onion in a little oil for around 5 minutes
  3. Meanwhile, preheat the oven to 180c/160c fan/gas 4
  4. Using an ovenproof dish, add all the ingredients leaving the water until the end
  5. Mix together but don't worry if the tomato purée and butter don't mix in yet. When the dish has been in the oven for 10 minutes or so, the butter will have melted and everything will mix together beautifully
  6. Pour the water over the top using enough to cover the ingredients. You can add more later if needed
  7. Bake for 1.5 hours and then check your bake. If you need more water, add a little, and give it a good mix again
  8. Continue to bake for the final 30 minutes or so
  9. Serve with some crusty bread to soak up the juice.

Notes

You can serve your slow-cooked butter beans immediately and enjoy with some crusty bread if you like that to help soak up the lovely juices.

Alternatively, this dish is even tastier when reheated. You may need to add a little water when you reheat it.

It's also great cooled completely and frozen until you need it.

And remember this is an easy dish to make for vegans. Just replace the butter with a vegan alternative and it will taste every bit as good.

Update


Since I first posted this recipe on my website. I've added onion and the step to cook the onion and garlic. The original recipe advised leaving the garlic whole but I found the flavour a little overwhelming in the finished dish.

I've also replaced the small tomatoes with a can of chopped tomatoes. That really changed the texture and flavour for the better.

I hope you like the new recipe. And remember to check out the video on YouTube and give it the thumbs up.

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Nutrition Information

Yield

4 servings

Serving Size

1

Amount Per Serving Calories 338Total Fat 28gSaturated Fat 9gTrans Fat 0gUnsaturated Fat 18gCholesterol 27mgSodium 255mgCarbohydrates 19gFiber 7gSugar 4gProtein 6g

Nutrition information is for guidance only and has not been calculated or checked by agiftedamateur

Did you make this recipe?

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