Homemade DIY Bean Butter
The rise in nut and seed allergies in children has necessitated some old-fashioned culinary ingenuity on my part.
Up until recently, Yaffa’s favorite lunch was humus with almost anything or a peanut butter sandwich.
However, due to today’s severe nut and seed allergies, humus and/or peanut butter are no longer an option.
I needed to learn how to adjust and adapt: What could I make that is healthy, all natural, nut-free, seed-free, vegan and also suitable for a pack-n-go lunch??
My friend Malka suggested trying soy butter instead of peanut butter. That suggestion was quickly vetoed. No one liked the taste or the consistency of commercial soy butter.
In addition, I prefer to limit our soy consumption. Soy is ubiquitous in so many products today. I worry that eating too much of anything, even if it is supposedly healthy, is ultimately unhealthy.
Malka’s suggestion, however, got my creative juices flowing. I thought: “If it is possible to make soy butter, why wouldn’t it also be possible to make something similar with different beans instead?”
Eureka! It worked!
The formula of 1 ½ cups roasted beans: 2 tablespoons of oil: 1 cup of water works with all sorts of beans. I have made this with black-eyed peas, kidney beans and white beans. Our current favorite is chickpeas.
The trick is to make the beans more “nut-like” by roasting them and then adding oil.
To save time, I make a large amount at one time and then freeze it in smaller amounts. This way I only need to defrost as needed. One batch can last for quite a while.
I also stagger each step in the process. One night, I make the beans in the crockpot. The next day, I roast the beans in the oven. Up to a few days later, when I have the time, I mix everything all together. By chunking each task, it feels less time consuming.
Homemade Bean Butter
1 1/2 cups cooked and then roasted beans
2 tablespoons oil
2 tablespoons sugar (to taste)
1 cup water
1/2 teaspoon salt, to taste
Optional: Cocoa powder, cinnamon and vanilla
Cook beans and then roast in 425*F oven. I add a bit of oil, so that they will get slightly crispy.
Soak roasted beans with water and oil until soft and most of the liquid is absorbed.
Pulse in food processor or an immersion blender until smooth, adding more liquid if necessary.
Add sugar, salt, cocoa powder, cinnamon and vanilla to taste. Process until smooth.
Here are the step by step pictures:
I find that a little bit of sugar makes the spread more palatable. Malka suggests making a more savory version using salt, herbs and spices.
For people who need to avoid nuts and seeds, this is a healthy, yummy alternative.
Try it, you’ll like it!
2 thoughts on “Homemade DIY Bean Butter”
“I worry that eating too much of anything, even if it is supposedly healthy, is ultimately unhealthy.”
I love the idea of bean butter. We have two grand nephews who have a nut allergy and like you I have to get creative if I want to treat them! I recently made nut-free cookies that they enjoyed very much. I am definitely going to try your recipe, thank you 🙏🏻
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It’s really good, if I do say so myself. Yaffa loves it.