Creamy GARLIC Butter Beans

Ingredients

• 30 ml (2 tbsp)extra virgin olive oil
• 1 smallonion
• 8 clovesgarlic
• 10 g (1 tbsp)plain flour
• 2.5 g (1 tsp)sweet smoked Spanish paprika
• 1 g (1 tsp)dried oregano
• 180 ml (¾ cup)low-fat milk
• 180 ml (¾ cup)vegetable stock
• 2 cans, 440 g each (15.5 oz each)butter beans
• 5 ml (2 tsp)lemon juice
• 15 g (2 tbsp)grated Manchego cheese
• To tastesea salt and black pepper
• To tastefresh parsley, chopped

Instructions

1. 1

   1. Heat the pan

   Set a large frying pan over a medium heat and pour in the olive oil.

2. 2

   2. Prepare the ingredients

   While the oil heats, finely chop the onion and roughly chop the garlic. Drain the butter beans in a colander and rinse them under water.

3. 3

   3. Soften the onion

   Add the onion and garlic to the hot pan and stir continuously. Once the onion is translucent, after 3–4 minutes, add the flour and keep stirring.

4. 4

   4. Make the sauce

   After 2 minutes, add the paprika and oregano and mix briefly. Pour in the milk and vegetable stock, stirring until the sauce is slightly creamy, about 3–4 minutes. Add the drained beans and lemon juice, season with sea salt and black pepper, and stir to combine. Reduce the heat to low-medium and leave to simmer.

5. 5

   5. Finish and serve

   After 5 minutes, take the pan off the heat and transfer the beans to a large serving dish. Top with the grated Manchego and chopped parsley.

What are creamy garlic butter beans?

Butter beans are large, creamy white beans that hold their shape well in a sauce. This Mediterranean-inspired version brings them together with garlic, smoked paprika and oregano.

The milk and vegetable stock make a softly creamy base, while lemon juice adds a bright finish. Manchego and parsley go on at the end for a savoury, fresh contrast.

Nutrition and macros by portion

The nutrition label shows one serving as written: 315 calories, 15g protein, 41g carbs, 11g fat.

The beans provide much of the carbohydrates and protein, while the olive oil, milk and Manchego contribute most of the fat. Serve a portion with a green salad or extra vegetables to round out the plate.

Why the beans work

Canned butter beans make this a quick meal: drain and rinse them before adding so they are ready to simmer in the sauce. Their tender texture suits the creamy base, and stirring gently helps keep them intact.

Build the sauce

Flour: stir it into the softened onion and garlic, then cook it for 2 minutes before adding the liquids. This gives it time to blend into the base.

Milk and stock: pour them in after the paprika and oregano, stirring until the sauce looks slightly creamy. Keep stirring as it thickens to help prevent lumps.

Keep the garlic aromatic

Roughly chopping the garlic gives it a little more presence in the finished dish than the finely chopped onion. Stir both continuously over medium heat, and add the flour once the onion has turned translucent.

Check the texture and timing

The sauce should look lightly creamy before the beans go in; the recipe allows about 3–4 minutes of stirring after adding the milk and stock. Once the beans are added, simmer over low-medium heat for 5 minutes.

Take the pan off the heat after simmering. The beans should be warmed through and coated in sauce; finish with the cheese and parsley just before serving.

What to serve with the beans

Serve them as a main with crusty bread to scoop up the sauce, or alongside a simple green salad for freshness. They can also accompany roasted vegetables or a grain such as rice.

Recipe notes & tips

• Drain and rinse the canned beans before cooking.
• Keep stirring while the onion and garlic soften so they cook evenly.
• Stir the flour in thoroughly before adding the paprika and oregano.
• Pour in the milk and stock while stirring to help the sauce turn smooth.
• Add the Manchego and parsley after taking the pan off the heat.

Variations

• Add greens: Stir in a handful of spinach near the end of simmering.
• Make it spicier: Add a pinch of chilli flakes with the paprika.
• Use another hard cheese: Swap the Manchego for grated Parmesan.
• Add extra herbs: Finish with chopped fresh oregano alongside the parsley.
• Serve with grains: Spoon the beans over cooked rice or another grain.

Common mistakes to avoid

• Skipping the rinse: Drain and rinse the beans so the canning liquid does not carry into the sauce.
• Adding liquid too quickly: Pour in the milk and stock while stirring to help avoid lumps.
• Leaving the flour raw: Cook it with the onion and garlic for 2 minutes before adding the spices.
• Cooking the garlic too hard: Stir continuously over medium heat and move on once the onion is translucent.
• Simmering too fiercely: Lower the pan to low-medium heat after adding the beans to keep them from breaking up.

How to store

Refrigerate leftovers in a sealed container for up to 3 days. Reheat gently in a pan, stirring and adding a splash of milk or stock if the sauce has thickened.

Frequently asked questions