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Caper Butter-Beans

May 1, 2017

Crispy smashed garlic? Check. Crispy salty capers? Check. Crispy smokey butter-beans? Check. Ready in 10-15 minutes? Check.

This is such a perfect, quick and easy side dish. It doesn't have any sauce so you need it to be accompanying something with a little moisture. i think it would be great on a baked sweet potato and just perfect on a table of mezzes.

NUTRITIONAL OVERVIEW

BUTTER BEANS (or LIMA BEANS) are and excellent source of molybdenum which is sort of an unknown nutritient but known to be essential to a lot of body systems. Cryptic! They are also a very good source of fibre, copper and manganese and are slow burning and maintain stable sugar levels. They are low in calories, almost completely fat free but are a source of iron. CAPERS are packed with nutrients but are high in sodium so if you are watching your sodium intake be aware that 1 tbsp will give you about 11% of your daily sodium limit. They are a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Iron, Magnesium and Copper. GARLIC is an excellent source of manganese and vitamin B6; a very good source of vitamin C and copper and has been used for medicinal purposes since the beginning of time it seems.

 Start by smashing the garlic cloves with the flat side of a large knife. Then the cloves will just pop out of their skins.

 Remove the capers from the jar with a fork and leave to dry out a bit on paper towel.

 Drain the butter beans (and rinse if not organic) and leave to dry out for a bit.

 Fry the capers and garlic on a med-high heat in olive oil until capers are crispy and garlic is nicely golden-brown.

 Remove with a slotted spoon and leave paper towel until beans have cooked.

Once beans are crispy and their skins are split serve and top with the capers and garlic.

Recipe

CRISPY CAPER BUTTER-BEANS

 

SERVES 4 (SIDE DISH)

PREP TIME 5 MINS   |   COOK TIME 15 MINS   |   TOTAL 20 MINS

 

INGREDIENTS

  • 2 tbsp olive oil

  • 2+ tbsp capers (dried on paper towel)

  • 5+ cloves garlic (whole, smashed with flat side of knife)

  • 1 can organic butter-beans (drained and left to dry a bit)

  • 1 tsp apple cider vinegar (or white vinegar)

  • 1/2-1 tsp sea salt*

  • 1/4 tsp smoked paprika

  • Pinch white pepper (or cracked black pepper)

 

*If you are watching your sodium intake then you can skip the salt because the capers are salty.

METHOD

  1. Leave capers on a paper towel to dry off a bit.

  2. Leave drained beans on a clean towel to dry off a bit.

  3. Smash the cloves of garlic with the flat side of a large wide knife and remove the skin. (if the bottom of each clove is hard, cut it off, you don't want uncomfortable eating)

  4. Heat the oil in a non stick frying pan om a medium to high heat and add the capers and garlic. Move around ever minute until garlic is golden and capers are crispy. Remove with a slotted spoon, shake off excess oil and put on a paper towel until the end of cooking.

  5. Turn the heat right up and add the beans to the remaining oil in the pan and add the vinegar, toss.

  6. Add the spices (only half the salt then taste and adjust) and toss.

  7. Leave the beans to fry for a minute then toss. Repeat until beans are starting to crisp on the outside (about 5 minutes or so).

  8. Remove from the heat and add to a serving dish. Top with the garlic and capers. Eat while hot.

 

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