Dairy free white gravy that is lower in calories and fat and higher in fiber? Yes please! This recipe came about when I first had homemade butter beans. It’s a type of lima bean. The name butter beans, describes their texture and taste. The juice from the cooked beans reminded me of gravy because of it’s flavor and texture. After that I was determined to make a “cream” gravy using butter beans. So how good are lima beans for you anyway?
Butter Beans / Lima Beans
- High in Protein
- High in Fiber
- High in Folate
- Needed for healthy division of cells – think of new growth: replacing old cells with new, and fetus development in pregnant women
- High in B Vitamins
- Energy Metabolism
- High in Minerals
- Iron, Calcium, Magnesium and Potassium
Let’s also take a look at the balance of nutrients in the Butter Bean Gravy compared to the cream gravy made with whole milk or made with whipping cream.
Why waste calories on unneeded fat when you can have a creamy delicious white gravy that is more balanced? Well the previous post talked about how comfort foods can be beneficial. Not necessarily healthy or nutritious, but beneficial for certain times. Depending on what and why you are making the gravy, try out this recipe!
Butter Bean Gravy
- 1/8 cup canola oil
- 1/8 cup flour
- 1 15 oz. can butter beans, with liquid
- 1 cup plain low-fat yogurt (I use Kite Hill as a plant based version)
- 1 tsp garlic powder
- 1 tsp onion powder
- Blend the butter beans, the liquid from the can, and the yogurt together until smooth.
- Warm oil in a medium sauce pan on medium heat. Add flour and whisk until it becomes a paste. Add in bean mixture the whisk together until heated through and it starts to thicken. Should take just a few minutes.
- Add in garlic and onion powder to season. Add salt and pepper if desired and serve!
22 calories | 1.05 g fat | 0.3 g polyunsaturated fat | 0.6 g monounsaturated fat | 0.2 g saturated fat | 0 g trans fats | 0-1 mg cholesterol (depending on yogurt) | 35 mg sodium | 2.46 g carbohydrates | 0.5 g fiber | 0.3 g sugar | 0.8 g protein