Crispy Butter Beans – Skinnytaste
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Crispy Butter Beans are a healthy, high-fiber snack or appetizer made with a fresh and bright lemon-herb green sauce for dipping. They are so good, even my kids love them!
Crispy Butter Beans
This healthy Butter Beans snack recipe is the only way you can get me to eat butter beans. I never liked butter beans, but when you bake them or air fry them they get crispy and make the perfect snack! Even my daughter, who hates beans, loved them! The air fryer is amazing at getting foods super crispy, but if you don’t have one, you can make them in the oven—they just don’t come out as crispy but they still taste good. The same goes for my Air Fryer Chickpeas, which also make a great healthy snack.
Why You’ll Love This Crispy Butter Beans Recipe
- Nutritious Snack: Butter beans are loaded with protein, fiber, and a variety of vitamins and minerals, like manganese, copper, and vitamin C.
- Easy: These crispy butter beans are simple to make and last a week. So, you can always have a healthy snack ready whenever you need one.
- Economical: A can of butter beans costs only a couple of dollars, making them very affordable.
- Great For Many Dietary Restrictions: Vegan, vegetarian, dairy-free, Weight Watchers friendly, gluten-free and high-fiber.
What’s the difference between a butter bean and a lima bean?
Nothing! Butter beans and lima beans are often confused, but they are the same type of bean but with a different name.
Butter Bean Ingredients
- Butter Beans: Drain one can of beans, reserving the liquid for the sauce. Pat the beans dry so they crisp up better.
- Olive Oil: Toss the beans with oil so the spices stick to them.
- Salt: I used two types of salt: kosher to season the beans before cooking and coarse sea salt to finish them off before serving.
- Spices: Onion powder and smoked paprika improve the flavor.
Lemon-Herb Green Sauce Ingredients
- Herbs: Parsley and mint give this green sauce its vibrant color and fresh taste.
- Lemon: Zest one lemon and then juice it for acidity and brightness.
- Red Chili Flakes for a little spice
- Onion powder for a zesty onion flavor
- Salt seasons the dip and melds the ingredients together.
- Olive Oil improves the texture and flavor.
- Liquid: Use a third cup of the bean liquid to thin the dip and achieve the desired consistency.
How to Air Fry Butter Beans
You can make them in the air fryer or oven. See full recipe in recipe card below.
- Dry the beans on paper towels until completely dried. I usually leave them out for an hour while I do other things. The dryer the beans, the crispier they’ll get.
- Season the Beans: Toss the beans with olive oil, kosher salt, onion powder, and smoked paprika.
- Air fry the butter beans at 380°F for 15 minutes, shaking the basket every five minutes. When done, finish with seal salt.
- Green Dipping Sauce: Put the bean liquid, parsley, mint, lemon juice and zest, oil, onion powder, and salt in a blender and blend until smooth. Transfer to a small bowl and top with chili flakes.
- Serve the roasted butter beans with the lemon-herb dip.
No Air Fryer? No Problem!
These butter beans don’t come out as crispy in the oven, but if you don’t have an air fryer, preheat the oven to 400°F. Be sure your beans are very dry (it helps if you leave them on the counter a few hours before baking. Transfer the beans to a parchment-lined baking sheet in a single layer (You may need to use more than one pan or bake in batches), and bake for 20 to 28 minutes or until the beans are crisp and golden.
Variations
- Beans: Swap canned butter beans with canned gigante beans. Any other bean will get too small when cooked and won’t be “dippable.”
- Spices: Switch up the spices and use cumin, chili powder, or garlic powder.
- Seasoning: Use different spice blends, like steak, Cajun, or ranch seasoning.
- Citrus: Substitute the lemon with lime.
- Spice adverse? Omit the chili flakes.
Storage
Store puffed beans in an airtight container for a week. If they get soggy, air fry them for a few minutes to crisp them up.
More Air Fryer Snacks You’ll Love
Yield: 3 servings
Serving Size: 1 /2 cup beans with 1/2 cup sauce
Green Dipping Sauce (Makes 1 1/2 cups)
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Dry the beans well on paper towels until completely dried.
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In a medium bowl, toss beans with 2 teaspoons olive oil, 1/4 teaspoon kosher salt, 1/4 teaspoon of the onion powder and smoked paprika.
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Transfer to the air fryer basket and air fry 380F for 15 minutes, shaking the basket every 5 minutes. When done, finish with sea salt.
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While the beans cook, make the dipping sauce. Combine 1/3 cup of the bean liquid, parsley, mint, lemon zest, lemon juice, remaining 1 tablespoon olive oil, remaining 1/4 teaspoon onion powder and remaining 1/4 teaspoon salt in a blender.
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Blend until smooth. Transfer to a small bowl & top with chili flakes.
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Serve the roasted beans with green dipping sauce.
Oven Method: (Not as crispy as the air fryer)
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If baking in the oven instead, preheat the oven to 400°F. Be sure your beans are very dry (it helps if you leave them on the counter a few hours before baking.)
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Transfer the beans to a parchment-lined baking sheet in a single layer (you may need to use more than one pan or bake in batches), and bake for 20 to 28 minutes, stirring half way or until the beans are crisp and golden.
Last Step:
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Serving: 1 /2 cup beans with 1/2 cup sauce, Calories: 187 kcal, Carbohydrates: 27.5 g, Protein: 8.5 g, Fat: 8 g, Saturated Fat: 1 g, Sodium: 777 mg, Fiber: 8.5 g, Sugar: 3 g
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