Soul Food · Authentic-ish Soul Food
Butter Beans
126 kcal a serving, against 231 for the traditional version. That is 105 kcal off, or 45%, with 8.6g of protein. Serves 8. 2 hours (plus overnight soaking for beans).
What the traditional version is
Traditionally, this is a pot of dried butter beans (large lima beans), soaked overnight and simmered with chunky salted pork belly, onion, garlic, bay leaf and a bit of black pepper. The pork softens and melts, flavouring both beans and broth with salty, smoky richness. The pot is usually topped up with water as needed, and served with cornbread or just as is.
What changed, and what each change costs
Salted pork belly for a small amount of lean cooked ham, plus extra smoked paprika
Pork belly brings pretty much all of the fat and most of the flavour. Swapping in lean ham keeps a bit of meaty chew and smoky note. Smoked paprika does its best impression of southern smokehouse.
What it costs you. The beans won't get that fatty sheen or quite the depth of flavour. If you want luscious broth for sopping with cornbread, you'll definitely notice what's missing. Still, you do actually taste the beans now.
Halve the salt
Salted pork belly adds loads of salt on its own, so the original dish doesn't need much added. Without it, you need less, but some for the beans to taste of anything.
What it costs you. You might need to adjust near the end if your ham isn't salty enough. Try not to get too enthusiastic or you'll just end up chasing the original.
Keep all the vegetables and aromatics exactly the same
They're nearly calorie-free and help mask the missing porkiness. The bay and garlic do heavy lifting.
What it costs you. If you want to be fussy, you could up the onion, but it's not going to fill the pork-shaped hole. Life is too short.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 231 | 126 |
| Protein | 14.9g | 8.6g |
| Fat | 12.1g | 3g |
| Saturated fat | 3.9g | 0.5g |
| Carbohydrate | 16.8g | 17.5g |
| Protein per 100 kcal | 6.4g | 6.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
The pork belly is the first thing you'll miss if you're used to the classic - there's no hiding from the fact the original is richer, saltier, and a much better friend to cornbread. On the bright side, this version tastes properly of beans, and you can eat a big bowl without needing a nap or a cholesterol test. If you want gloss on your broth, add a swirl of olive oil and don't let anyone call it cheating. Is it as good as the real thing? No, but for half the fat and a proper smack of smoky flavour, it's a fair trade on a weeknight.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.