Maple and Mustard Roasted Butter Bean Snack

Make this glorious high protein maple and mustard roasted butter bean snack using just four key ingredients. As well as tasting great, they are also low in calories.

Difficulty: Easy

Calories: Approximately 100 calories per serving. 

Serves: Four as a snack

Maple and Mustard Roasted Butter Bean Snack

Health Benefits of Butter Beans

Butter beans (also known as lima beans) are a white coloured pulse. A quick internet search tells me that butter beans are full of healthy nutrients.

According to Holland and Barrett, as well as being low in calories and fat, butter beans are a great source of protein and fibre. Lots of protein and lots of fibre, as well as extra nutrients like iron and folate, means that butter beans keep you fuller for longer and are great for those who are dieting.

Livestrong.com say that, as well as all the above health benefits, research also suggests that including them in your diet can reduce the risk of a heart attack and certain types of cancer.

So, what are you waiting for? Start eating more butter beans now!

How I Came up With This Recipe

I have tried a few roasted broad bean recipes and first found success with this tasty Roasted Salt and Vinegar Broad Bean Snack and Spiced Broad Bean Snack recipe.

For this, I wanted to try something different and focus on a butter bean recipe. I used to love honey and mustard as a combination, especially with a nice beer. To make it vegan, I have swapped honey for delicious maple syrup. The result is a lovely savoury salty, sweet roasted bean snack. It is perfect for serving at a gathering, or just for yourself in front of the TV. 

Recipe Substitutions

Mustard: I have used wholegrain mustard in my recipe, but Dijon would also be very tasty. I haven’t yet tried English mustard, but it is on my radar, and I will be sure to report back on this combination. 

Why This Recipe Is Great

  • At the time of writing, a can of butter beans in a UK supermarket is just 55p, making maple and mustard roasted butter beans a very cheap snack.
  • It is made from ingredients in your pantry.
  • Butter beans are full of healthy nutrients.
  • They are convenient.
  • Maple and mustard roasted butter beans are easy to make.
  • They taste delicious.
  • They are a perfect, quick, low-calorie snack for any occasion.
  • Make this delicious snack using just four ingredients. 
  • They are high in protein. 
  • They are a great snack on the go. 
Roasted butter bean recipe with maple syrup and mustard

The Downside

  • This snack is so tasty that it disappears very quickly.
  • Although this is a budget-friendly recipe, you may well spend a small fortune on butter beans to make this recipe again and again. 

Cook’s Tips

  • Make sure the oven is fully heated before you start baking your beans.
  • Ensure your butter beans are thoroughly and that they are as dry as possible before being put in the oven.
  • This roasted butter bean snack is at its crispiest when fresh out the oven.
  • If you like roasted butter bean snack a bit more crispy, leave them in the oven for another 5 to 10 minutes.

Equipment

  • Measuring spoons
  • Baking tray
  • Bowl for mixing
  • Baking paper

Cook Time

Prep: 5 minutes Cook: 25 minutes

Ingredients

  • 400g / 14oz can of butter beans (or lima beans)
  • 2 tablespoons maple syrup
  • 2 teaspoons wholegrain mustard
  • 2 teaspoons oil
  • Salt to taste

Instructions

  1. Pre-heat your oven to 200°C / 392°F.
  2. Oil a baking tray.
  3. Drain your beans and dry on kitchen towel.
  4. Mix maple syrup, mustard and salt together.
  5. Drizzle maple and mustard mixture over the beans, ensuring that all beans are well coated. Mix with a spoon if necessary.
  6. Pour beans onto baking tray and drizzle over remaining maple and mustard mixture.
  7. Ensure beans are spread out so they all cook at the same rate.
  8. Sprinkle with more salt.
  9. Put in the oven and bake for ten minutes.
  10.  Put your beans in the oven again until the beans are golden brown. This should be another 10-15 minutes.

Enjoy!

Enjoy this Maple and Mustard Roasted Butter Bean recipe as a delicious and healthy low-calorie snack, on the go, or simply as something tasty to nibble on in front of the TV.  

Roasted butter bean snack with maple syrup and mustard

Roasted Salt and Vinegar Broad Bean Snack

Nothing says ‘British snack’ quite like salt and vinegar. So, when I decided to create a new roasted broad bean snack recipe, the answer was obvious. Bonus: like maple and mustard roasted butter beans, they are also low in calories. Get the recipe here.

Salt and vinegar broad beans

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