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Crispy Butter Beans are a healthy, high-fiber snack or appetizer made with a fresh and brilliant lemon-herb green sauce for dipping. They’re so good, even my kids love them!

Crispy Butter Beans

This healthy Butter Beans snack recipe is the one way you possibly can get me to eat butter beans. I never liked butter beans, but once you bake them or air fry them they get crispy and make the proper snack! Even my daughter, who hates beans, loved them! The air fryer is amazing at getting foods super crispy, but when you don’t have one, you possibly can make them within the oven—they only don’t come out as crispy but they still taste good. The identical goes for my Air Fryer Chickpeas, which also make an ideal healthy snack.

Why You’ll Love This Crispy Butter Beans Recipe

• Nutritious Snack: Butter beans are loaded with protein, fiber, and a wide range of vitamins and minerals, like manganese, copper, and vitamin C.
• Easy: These crispy butter beans are easy to make and last per week. So, you possibly can at all times have a healthy snack ready every time you would like one.
• Economical: A can of butter beans costs only a few dollars, making them very reasonably priced.
• 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 sometimes confused, but they’re the identical style of bean but with a special name.

Butter Bean Ingredients

• Butter Beans: Drain one can of beans, reserving the liquid for the sauce. Pat the beans dry in order that they crisp up higher.
• Olive Oil: Toss the beans with oil so the spices stick with them.
• Salt: I used two varieties of salt: kosher to season the beans before cooking and coarse sea salt to complete them off before serving.
• Spices: Onion powder and smoked paprika improve the flavour.

Lemon-Herb Green Sauce Ingredients

• Herbs: Parsley and mint give this green sauce its vibrant color and fresh taste.
• Lemon: Zest one lemon after which juice it for acidity and brightness.
• Red Chili Flakes for a little bit spice
• Onion powder for a zesty onion flavor
• Salt seasons the dip and melds the ingredients together.
• Olive Oil improves the feel and flavor.
• Liquid: Use a 3rd cup of the bean liquid to thin the dip and achieve the specified consistency.

The way to Air Fry Butter Beans

You possibly can make them within the air fryer or oven. See full recipe in recipe card below.

1. Dry the beans on paper towels until completely dried. I often leave them out for an hour while I do other things. The dryer the beans, the crispier they’ll get.
2. Season the Beans: Toss the beans with olive oil, kosher salt, onion powder, and smoked paprika.
3. Air fry the butter beans at 380°F for quarter-hour, shaking the basket every five minutes. When done, finish with seal salt.
4. Green Dipping Sauce: Put the bean liquid, parsley, mint, lemon juice and zest, oil, onion powder, and salt in a blender and mix until smooth. Transfer to a small bowl and top with chili flakes.
5. Serve the roasted butter beans with the lemon-herb dip.

No Air Fryer? No Problem!

These butter beans don’t come out as crispy within the oven, but when you don’t have an air fryer, preheat the oven to 400°F. Be certain your beans are very dry (it helps when you leave them on the counter just a few hours before baking. Transfer the beans to a parchment-lined baking sheet in a single layer (You could need to make use of multiple pan or bake in batches), and bake for 20 to twenty-eight minutes or until the beans are crisp and golden.

Variations

• Beans: Swap canned butter beans with canned gigante beans. Some 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 opposed? Omit the chili flakes.

Storage

Store puffed beans in an airtight container for per week. In the event that they get soggy, air fry them for just a few minutes to crisp them up.

More Air Fryer Snacks You’ll Love

Prep: 5 minutes mins

Cook: 15 minutes mins

Total: 20 minutes mins

Yield: 3 servings

Serving Size: 1 /2 cup beans with 1/2 cup sauce

Green Dipping Sauce (Makes 1 1/2 cups)

• Dry the beans well on paper towels until completely dried.

• 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.

• Transfer to the air fryer basket and air fry 380F for quarter-hour, shaking the basket every 5 minutes. When done, finish with sea salt.

• While the beans cook, make the dipping sauce. Mix 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.

• Mix until smooth. Transfer to a small bowl & top with chili flakes.

• Serve the roasted beans with green dipping sauce.

Oven Method: (Not as crispy because the air fryer)

• If baking within the oven as a substitute, preheat the oven to 400°F. Be certain your beans are very dry (it helps when you leave them on the counter just a few hours before baking.)

• Transfer the beans to a parchment-lined baking sheet in a single layer (it’s possible you’ll need to make use of multiple pan or bake in batches), and bake for 20 to twenty-eight minutes, stirring half way or until the beans are crisp and golden.

Last Step:

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Canned gigante beans may be used rather than canned butter beans and get the identical treatment. You could have to add a minute or 2 more. Some other bean will get too small and never be “dippable”.
 

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