Post by barb43 on Sept 15, 2021 4:06:23 GMT
Butter Beans and Dark Greens
(aka Spinach with Butter Beans ... but that doesn't rhyme
)
Ingredients:
5-8 oz raw spinach, rinsed
15 oz butter beans, canned
1 medium red onion, sliced
3 cloves garlic, chopped
2 tbsp olive oil
'Not quite' 1/2 cup unsalted vegetable broth or water
1 tsp of preferred herbs, such as basil or thyme
Salt & Pepper, as preferred
1/2 lemon squeezed for juice
Directions:
1. Heat up olive oil in a saute pan, over medium heat. Add onions and garlic and cook for 2-3 minutes, stirring occasionally.
2. Add broth or water to pan and leave to simmer until about half of the liquid has evaporated.
3. Add spinach and butter beans, and cook on low-to-medium heat for 7-10 minutes, stirring occasionally and checking if more liquid is needed.
4. Season with salt, pepper and optionally preferred herbs.
5. Serve with fresh lemon juice to taste.
Note: I used a mix of fresh baby spinach and baby kale. Sliced, fresh tomato goes well alongside this dish.
Good to Know Info on Butter Beans:
This information is thanks to Alex, a Registered Dietitian, Nutritionist, Recipe Developer, and much more.
Broadly, the term “butter bean” is used for a large, flat, and white or yellow variation of lima bean.
Along with being a healthy carbohydrate and an excellent source for fiber and protein intake, butter beans are a great source of magnesium, iron and zinc. If you follow a meat-free diet, this makes them excellent alternative to meat. Butter beans are a great source of B vitamins, such as folate, thiamin and riboflavin. B vitamins are required when carbohydrates turn into energy.
100 grams (1/2 cup) of butter beans contains 17 grams of carbohydrates and 4 grams of fiber. They also contain only 77 calories per 100 grams and are a virtually fat-free source of high-quality protein.
Like many beans, raw butter beans are toxic if not boiled for at least 10-15 minutes. However, canned beans can be eaten without having to be boiled first. They are pre-cooked and safe to be directly consumed.
diybites.com/spinach-with-butter-beans/
(aka Spinach with Butter Beans ... but that doesn't rhyme
)Ingredients:
5-8 oz raw spinach, rinsed
15 oz butter beans, canned
1 medium red onion, sliced
3 cloves garlic, chopped
2 tbsp olive oil
'Not quite' 1/2 cup unsalted vegetable broth or water
1 tsp of preferred herbs, such as basil or thyme
Salt & Pepper, as preferred
1/2 lemon squeezed for juice
Directions:
1. Heat up olive oil in a saute pan, over medium heat. Add onions and garlic and cook for 2-3 minutes, stirring occasionally.
2. Add broth or water to pan and leave to simmer until about half of the liquid has evaporated.
3. Add spinach and butter beans, and cook on low-to-medium heat for 7-10 minutes, stirring occasionally and checking if more liquid is needed.
4. Season with salt, pepper and optionally preferred herbs.
5. Serve with fresh lemon juice to taste.
Note: I used a mix of fresh baby spinach and baby kale. Sliced, fresh tomato goes well alongside this dish.
Good to Know Info on Butter Beans:
This information is thanks to Alex, a Registered Dietitian, Nutritionist, Recipe Developer, and much more.
Broadly, the term “butter bean” is used for a large, flat, and white or yellow variation of lima bean.
Along with being a healthy carbohydrate and an excellent source for fiber and protein intake, butter beans are a great source of magnesium, iron and zinc. If you follow a meat-free diet, this makes them excellent alternative to meat. Butter beans are a great source of B vitamins, such as folate, thiamin and riboflavin. B vitamins are required when carbohydrates turn into energy.
100 grams (1/2 cup) of butter beans contains 17 grams of carbohydrates and 4 grams of fiber. They also contain only 77 calories per 100 grams and are a virtually fat-free source of high-quality protein.
Like many beans, raw butter beans are toxic if not boiled for at least 10-15 minutes. However, canned beans can be eaten without having to be boiled first. They are pre-cooked and safe to be directly consumed.
diybites.com/spinach-with-butter-beans/