What is a butter bean?
Despite their name, which might suggest a dairy component, what are butter beans made of? The answer is simple: they are a type of legume. Specifically, butter beans are the mature, dried seed of the Phaseolus lunatus plant, also known as lima beans. The name "butter bean" is a colloquial term, particularly in the Southern United States and the United Kingdom, that likely refers to their creamy texture and pale, buttery color when cooked.
The geographic and botanical identity
There is often confusion surrounding the names 'butter bean' and 'lima bean'. While they are the same species (Phaseolus lunatus), the naming convention is largely regional. The term 'lima bean' is derived from Lima, Peru, where the beans originated, and is commonly used throughout the U.S. outside of the South. 'Butter bean' is favored in the American South and the UK. To add to the complexity, different varieties exist, and sometimes the term 'butter bean' is reserved for the larger, beige, mature bean, while 'lima bean' refers to the smaller, greener, immature version. Some other regional names include sieva beans, Madagascar beans, and gigante beans.
The nutritional powerhouse within
Beyond their buttery flavor and creamy texture, butter beans are a nutritional powerhouse. They are an excellent source of dietary fiber, protein, and complex carbohydrates, while remaining low in fat and calories. These nutrients contribute to a wide array of health benefits, including supporting heart health, aiding digestion, and assisting with weight management.
Nutritional breakdown (per 100g cooked):
- Calories: 115 kcal
- Protein: 7.8 grams
- Fiber: 7 grams
- Carbohydrates: 20.9 grams
- Fat: 0.38 grams
These legumes also contain a wealth of essential vitamins and minerals, such as iron, folate (vitamin B9), potassium, and magnesium. The combination of soluble and insoluble fiber is particularly beneficial, helping to regulate blood sugar, lower cholesterol, and promote a healthy digestive system.
Cooking with butter beans
Butter beans are incredibly versatile and can be used in a variety of dishes. They are available dried, canned, or fresh (often frozen). The preparation method depends on the form you purchase:
- Dried beans: Require soaking overnight to rehydrate and shorten cooking time. They are then simmered until tender, absorbing flavors from the cooking liquid. Dried beans are prized for creating a rich, creamy texture.
- Canned beans: Already cooked and ready to use. They should be rinsed before use to reduce sodium content. They are perfect for quick meals, salads, or adding to sauces and stews.
- Fresh or Frozen beans: Cook relatively quickly and maintain a firm, yet tender texture. They are ideal for dishes like succotash.
For a simple dish, cook butter beans with garlic, herbs, and lemon, or mash them into a creamy spread. They can be incorporated into soups, stews, salads, or used as a base for a plant-based chili.
Comparison Table: Butter Beans vs. Other White Beans
| Feature | Butter Beans (Mature Lima) | Cannellini Beans | Great Northern Beans |
|---|---|---|---|
| Size | Large and flat | Medium to large, kidney-shaped | Medium, oval-shaped |
| Texture | Very creamy and soft | Smooth and creamy | Mildly mealy but soft |
| Flavor | Mild, buttery, slightly earthy | Mild, slightly nutty | Mild, delicate |
| Best For | Soups, stews, salads, spreads (where high creaminess is desired) | Salads, soups, stews, purées (where a slightly firmer texture is okay) | Soups, stews, casseroles |
| Versatility | High. Holds shape well in salads, yet mashes easily for spreads. | High. Similar uses to butter beans but slightly less creamy. | High. A good all-purpose white bean. |
Potential health concerns and proper preparation
While highly nutritious, it is important to prepare butter beans correctly. Raw, dried butter beans contain a compound called linamarin, which is toxic. Proper soaking and thorough cooking, which is already done for canned beans, destroys this compound and makes them safe for consumption. Individuals with favism, a genetic condition, should also avoid butter beans.
Conclusion: The versatile and nutritious butter bean
In conclusion, to understand what are butter beans made of is to appreciate their identity as mature lima beans. This humble legume, with its many aliases, offers a creamy, buttery texture and a mild flavor that can enhance countless dishes. Beyond their culinary versatility, they are a fantastic source of fiber, protein, vitamins, and minerals, providing numerous health benefits. So next time you see a can of butter beans, whether labeled as such or as large lima beans, you'll know exactly what you're getting: a simple, wholesome, and delicious plant-based food. To see the impressive health metrics, consult a reputable source like the health resource center at Holland & Barrett.
