Try spreading bean butter on your toast instead of peanut butter. It’s a simple and delicious way to help you meet your daily fiber goals.
If you like this recipe, check out my 4 Bean Salad next!
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I’m known for my streamlined comfort food recipes. But I care about having a well-rounded and balanced diet. Protein and fiber are essential for good health, especially as we age. Only 6% of us are meeting our daily fiber goal. Which is 25 grams for women a day and 32 grams for men per day.
I’m constantly searching for easy and delicious ways to add more fiber to my diet. This bean butter is my latest addition. Spread it on fresh artisan bread or toast, like you would peanut butter. It’s delicious, low in calories and high in fiber with a creamy texture.
More bean recipes
Ingredients for bean butter
- Beans – You could go a lot of different ways with this basic vegan recipe. I tested it with a can of white beans (white kidney beans aka cannellini beans). But you could use butter beans, lima beans, black beans, pinto beans, chickpeas or any variety of canned beans you like!
- Liquid – Drain and rinse the beans. But reserve the liquid! Add about a tablespoon each of fresh lemon juice and extra virgin olive oil. Slowly blend and add just enough of the reserved bean liquid as the blender is running to blend. The creamy beans will be ultra smooth like butter after blending.
- Seasoning – I chose to add fresh parsley for flavor and color. You could add fresh basil or cilantro or choose to skip the fresh herbs. Just a little salt was needed for my personal tastes. You could also add minced garlic, a little smoked paprika, cumin, black pepper or any other spices that sound good to you.
Instructions
Drain and rinse the beans, be sure to reserve the liquid. To a high powered blender, add the beans, fresh parsley, lemon juice, olive oil and salt. Start the blender on low to get it going. Then slowly pour just enough of the reserved bean liquid into the blender to get the mixture going. Increase the speed gradually to high power and blend until smooth. Transfer to a dish and serve.
Serving suggestions
Bean butter is sublime spread onto a slice of fresh artisan bread. Use it as a dip with fresh veggies like carrot sticks or bell pepper slices. Use it as a condiment on wraps and sandwiches. Stir it into soups. It’s honestly delicious just licking it off a spoon! Here’s some more of my recipes to help you increase your fiber intake –
Storage directions
Store leftover bean butter in an airtight container. It will stay fresh in the refrigerator for up to five days. Or you can freeze it for up to one month. Be sure to thaw in the fridge overnight before eating.
Kitchen tools
- This is the blender I used for testing this recipe
- My favorite brand of can opener
- Decorative small serving bowls
Bean Butter
Ingredients
- 15.5 oz white beans
- 2 tbsp fresh parsley
- 1 tbsp lemon juice
- 1 tbsp extra virgin olive oil
- 1/2 tsp salt
Instructions
- Drain and rinse the beans under cold water. Be sure to reserve the liquid from the can!
- To a high speed blender, add the drained beans, curly parsley leaves, lemon juice, olive oil and salt.
- Start the blender on low speed. Then slowly stream in the reserved bean liquid just until it starts to blend. I used about 2 tablespoons.
- Increase the speed slowly to high power. Blend until smooth.
- Transfer the bean dip to a clean bowl to serve.
Video
Nutrition
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