This might just be my favourite way to eat butter beans. It’s creamy, rich in fibre, and completely plant-based — and it comes together in under 20 minutes. The secret? A velvety sauce made from cashews, nutritional yeast, and lemon. It coats the beans and courgette in the most delicious way, creating a warm, nourishing dish that feels both light and satisfying. It’s perfect with a thick slice of sourdough to scoop up every last bit or why not with pasta!
One of the joys of cooking is using seasonal ingredients at their peak of flavour and nutrition. Courgettes are a fantastic summer vegetable—fresh, vibrant, and abundant—making them the perfect choice for this recipe.
Fibre is another key player in this dish, thanks to the butter beans and courgettes. Increasing your fibre intake is linked to better digestion, sustained energy levels, and even improved gut health. Nutrition experts consistently emphasise how important fibre is for overall wellness, helping to balance blood sugar and promote a healthy microbiome. This recipe makes it easy and delicious to boost your daily fibre—something everyone can benefit from.
Tips
- Soak your cashews if you’re not using a high-speed blender. 10–15 minutes in hot water helps them blend into a silky, creamy sauce.
- Keep the courgette al dente. Cook just until lightly softened — overcooking will make them mushy and less vibrant.
- Blend until ultra-smooth. If the sauce is still grainy, give it a bit more time or add a splash of water to help it along.
- Use bean liquid to adjust consistency. If your sauce feels too thick, add a spoon or two of the liquid from your butter beans for extra creaminess and flavour.
- Simmer gently. Once you combine everything, keep the heat low so the sauce doesn’t split and the flavours have time to come together.
- Finish with lemon zest and crispy onions. Adds freshness and crunch — simple toppings that make a big difference.
- Serve straight away. This dish thickens as it sits, so it’s best enjoyed warm with crusty sourdough.
Swaps
Courgette: Swap with asparagus or tenderstem broccoli for a spring twist.
Cashews: Use silken tofu for a nut-free version
Nutritional yeast: Try grated Parmesan (if not vegan) or a spoonful of miso paste for umami.
Butter beans: Cannellini or chickpeas also work well — adjust liquid as needed.
Lemon: White wine vinegar or apple cider vinegar gives a similar tang if you’re out of lemons.
Fried onions: Toasted seeds or crushed nuts for extra crunch without the onion flavour.
Storage
Fridge: Store in an airtight container for up to 3 days. The flavours will deepen, and it reheats beautifully.
Reheat: Warm gently in a pan with a splash of water or plant milk to loosen the sauce. You can also microwave in short bursts, stirring in between.
Freezer: It can be frozen, but the texture of the courgette may soften. For best results, freeze just the sauce and beans — then cook fresh courgette when serving.
More nibble ideas
Creamy Butter Beans & Courgette
Ingredients
- 2 courgette
- 2 cans of butter beans
- 5 garlic cloves chopped
For the sauce
- 1 big handful of cashews
- 3 tbsp of nutritional yeast
- Juice of 1 lemon
- 1 tsp garlic powder
- Salt & pepper to taste
Instructions
- Cook the garlic with some oil and add courgette and salt. Cook it for a few minutes, but keep an eye as you want them to stay crunchy and not too soft.
- In the meantime prepare the sauce: add all the sauce ingredients to a blender and blitz until you form a creamy sauce. Adjust salt to taste.
- Add beans to your courgette and the. The sauce. Simmer.
- To serve I have added: extra virgin olive oil, pepper, a sprinkle of fried onions and lemon zest.