Butter Beans Are The Trendiest Pulse Of 2024

You might not think much of butter beans. On their own, it’s fair to say they don’t have much flavour – but this is in fact why they have so much potential, as they add texture to dishes without being overpowering. They’re also packed with key nutrients, and a cheap way to add a protein hit to your meal. TikTok has gone wild for them lately, spearheaded by a string of veggie chefs, who are spotlighting their versatility with dips, stews, curries and more. 

How To Use Butter Beans

Butter beans, also called lima beans, are the seeds of the plant phaseolus lunatus. Originating in South America, they are available in fresh, frozen or dried forms, with a smooth and buttery texture – plus a mild flavour which lends itself well to a wide variety of dishes. They can be incorporated into almost any cuisine, from Indian to Italian to Mexican, as they absorb spices and sauces so well. 

Some of the most popular dishes to incorporate butter beans into include:

• Traybakes – pair with chicken, vegetables and spices for an easy dinner
• Dips – instead of chickpeas, mash them up to make a creamy dip with crudites or pitta bread
• Curries and stews – butter beans work particularly well in tomato-based sauces
• Salads – eaten hot or cold, canned butter beans can make a salad more filling
• Mash – swap potato for butter beans to make a nutritious mash
• Beans on toast – swap baked beans for a homemade smoky bean mix, and serve atop some sourdough 
• Pasta – use them in pasta sauces 

Getty Images

What Are The Health Benefits?

These seemingly humble beans pack a serious punch when it comes to nutrition. Benefits include:

High in fibre

Butter beans will keep you fuller for longer, due to their high fibre content (both soluble and insoluble). Many adults aren’t eating enough fibre, and it’s important for digestion and weight management, so adding a dose of beans to your dinner is a good way to up your intake.

Full of nutrients

A butter bean dish will give you a dose of many important nutrients, including potassium, which helps reduce blood pressure and water retention, and magnesium, renowned for its bone health and sleep benefits.

Protein-rich

They are also a great source of plant-based protein, containing around 8g per 100g. Protein is key for a healthy diet, helping with muscle repair and growth, energy, metabolism and immune function.

Packed with antioxidants

Lima beans are also rich in antioxidants called polyphenols, a type of micronutrient which helps reduce inflammation, manage blood sugar levels and protect the body from cell damage.

Can help lower cholesterol

Beans in general have been linked with a reduction in LDL cholesterol (‘bad’ cholesterol) – as shown in this study. Too much bad cholesterol can block your blood vessels, making you more likely to have heart problems.