Butter Bean Gravy

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
Comparison

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

  • Servings: 2 tablespoons, 36 total in recipe
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Ingredients

  • 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

Directions

  1. Blend the butter beans, the liquid from the can, and the yogurt together until smooth.
  2. 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.
  3. Add in garlic and onion powder to season. Add salt and pepper if desired and serve!

Nutritional Information

21.6 calories | 0.8 g total fat | 0.1 g saturated fat | 0 g trans fats | 0.3 mg cholesterol | 34 mg sodium | 2.3 g carbohydrates | 0.5 g dietary fiber | 0.2 g sugar | 1.3 g protein

Macro Sources

43% Carbohydrates | 33% Fat | 24% Protein

Dietary Servings per Portion

N/A

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Chloe Coscarelli’s Golden Gravy

I had to share with you one of my favorite gravy recipes from Chloe Coscarelli. She is a vegan chef and I have used her first recipe book, Chloe’s Kitchen, front to back. This is her Golden Gravy recipe and I wanted to share it with you for a few reasons. Yes, this is a plant-based recipe for gravy but that’s not why I’m sharing it. Compared to your average beef/turkey broth version with flour and butter, this version gives some nutritional value without sacrificing any flavor.

Benefits
  • Less sodium
  • Less fat
  • High in B Vitamins
  • High in Fiber
  • Gives us 30% of the daily Omega 3s

Something I’ve learned – taking pictures of gravy is not as easy as it looks!

Chloe Coscarelli's Golden Gravy

  • Servings: 1/2 cup, about 6 servings
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Ingredients

  • 2 tbsp canola oil
  • 1 large onion, roughly chopped
  • 1/4 cup nutritional yeast flakes
  • 1/2 cup flour
  • 2 cups water
  • 3 tbsp soy sauce
  • 1 tsp dried thyme
  • 1 tsp garlic powder
  • Salt and Pepper

Directions

  1. In a medium saucepan, heat oil over medium-high heat and sauté onion until soft. Add nutritional yeast and flour, and stir for about 1 minute. Add water, soy sauce, thyme and garlic powder. Continue to cook, whisking continuously, until mixture is very thick. Transfer gravy to a blender and purée until smooth. Adjust seasonings, and add salt and pepper to taste.

Nutritional Information

117 calories | 5 g fat | 1.3 g polyunsaturated fat | 3 g monounsaturated fat | <0.5 g saturated fat | 0 trans fats | 0 mg cholesterol | 614 mg sodium | 13.5 g carbohydrates | 1.6 g fiber | 1.3 g sugar | 5 g protein | >100% folate, thiamin (B1), riboflavin (B2), and niacin (B3)

Soy Free Version

Because of my allergy to soy, instead of soy sauce I’ve substituted Worcestershire sauce instead. Chef Chloe also has a Soy-Free Soy Sauce that I’ve made before to use in this recipe.

Chloe Coscarelli's Soy-Free Soy Sauce

Ingredients

  • 1 cup vegetable broth
  • 1 tbsp balsamic vinegar
  • 2 tsp molasses
  • 1 tsp sea salt
  • Pinch garlic powder
  • Pinch ground ginger

Directions

  1. Combine all of the ingredients in a small saucepan.
  2. Bring to a boil over medium-high heat, stirring frequently.
  3. Reduce heat to medium and allow to lightly boil for 5 minutes. Allow to cool then store in an air tight container in the fridge for up to 1 week.