Lima Bean
Phaseolus lunatusClinical Encyclopedia
Lima Bean provides 113 kcal, 7.8g of protein, 20.2g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Lima beans are a nutritious legume known for their creamy texture and mild flavor. They are rich in protein, fiber, and essential vitamins and minerals, making them a great addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Lima beans can be cooked by boiling, steaming, or baking. Soaking them overnight can reduce cooking time and enhance digestibility.
Smart Selection & Storage
Choose lima beans that are firm and free from blemishes. Dried beans should be stored in a cool, dry place, while fresh beans should be kept in the refrigerator.
Store dried lima beans in an airtight container in a cool, dark place. Cooked beans can be refrigerated for up to 5 days or frozen for longer storage.
Myths vs Realities
Healthy Recipes
Lima Bean and Quinoa Salad
A refreshing salad combining protein-rich quinoa and creamy lima beans, tossed with fresh vegetables and a zesty lemon dressing.
- 1 cup cooked lima beans
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked lima beans, quinoa, cherry tomatoes, cucumber, and red onion.
- 2. In a separate small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine. Serve chilled.
Spicy Lima Bean Hummus
A twist on traditional hummus, this spicy version uses lima beans for a creamy texture and a kick from chili powder.
- 1 can (15 oz) lima beans, drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 garlic clove
- 1 teaspoon chili powder
- Juice of 1 lemon
- Salt to taste
- 1. In a food processor, combine lima beans, tahini, olive oil, garlic, chili powder, lemon juice, and salt.
- 2. Blend until smooth, adding water if necessary to reach desired consistency.
- 3. Serve with vegetable sticks or whole grain pita chips.
Lima Bean and Spinach Soup
A hearty and nutritious soup featuring lima beans and fresh spinach, perfect for a comforting meal.
- 1 cup cooked lima beans
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 carrots, diced
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and garlic until softened.
- 2. Add vegetable broth, lima beans, thyme, salt, and pepper, and bring to a boil.
- 3. Stir in fresh spinach and simmer for 5 minutes before serving.
Lima Bean Tacos
Delicious and healthy tacos filled with seasoned lima beans, topped with avocado and fresh salsa.
- 1 cup cooked lima beans
- 1 teaspoon cumin
- 1 teaspoon paprika
- 4 corn tortillas
- 1 avocado, sliced
- 1/2 cup salsa
- Fresh cilantro for garnish
- 1. In a skillet, heat cooked lima beans with cumin and paprika until warmed through.
- 2. Warm corn tortillas in a separate pan or microwave.
- 3. Assemble tacos by filling tortillas with lima beans, avocado slices, salsa, and cilantro.
Lima Bean and Sweet Potato Mash
A nutritious mash combining creamy lima beans and sweet potatoes, perfect as a side dish or spread.
- 1 cup cooked lima beans
- 1 medium sweet potato, peeled and cubed
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Boil sweet potato cubes until tender, then drain.
- 2. In a bowl, mash together cooked lima beans and sweet potatoes with olive oil, salt, and pepper.
- 3. Serve warm as a side dish or spread on whole grain bread.
Lima Bean Stir-Fry
A vibrant stir-fry featuring lima beans and colorful vegetables, tossed in a light soy sauce for a quick and healthy meal.
- 1 cup cooked lima beans
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1. In a large skillet, heat sesame oil over medium heat and add garlic, bell pepper, and broccoli.
- 2. Stir-fry for 5 minutes until vegetables are tender-crisp.
- 3. Add cooked lima beans and soy sauce, stirring to combine, and cook for an additional 2 minutes.
Lima Bean and Feta Stuffed Peppers
Colorful bell peppers stuffed with a flavorful mixture of lima beans, feta cheese, and herbs, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked lima beans
- 1/2 cup feta cheese, crumbled
- 1/4 cup parsley, chopped
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat oven to 375°F (190°C).
- 2. In a bowl, mix cooked lima beans, feta, parsley, oregano, salt, and pepper.
- 3. Stuff the mixture into halved bell peppers and place them in a baking dish. Bake for 25-30 minutes.
Lima Bean and Avocado Toast
A quick and nutritious breakfast option featuring creamy avocado and lima beans on whole grain toast.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/2 cup cooked lima beans
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado and mix in cooked lima beans, salt, and pepper.
- 3. Spread the mixture on the toasted bread and sprinkle with red pepper flakes.
Lima Bean and Carrot Patties
Crispy and nutritious patties made from lima beans and grated carrots, perfect for a healthy snack or light meal.
- 1 cup cooked lima beans
- 1 cup grated carrots
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a bowl, mash cooked lima beans and mix in grated carrots, breadcrumbs, egg, cumin, salt, and pepper.
- 2. Form the mixture into patties and cook in a skillet over medium heat until golden brown on both sides.
- 3. Serve warm with a yogurt dip or salad.
Lima Bean and Tomato Pasta
A wholesome pasta dish featuring lima beans and cherry tomatoes in a light garlic sauce, perfect for a quick dinner.
- 8 oz whole grain pasta
- 1 cup cooked lima beans
- 1 cup cherry tomatoes, halved
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Fresh basil for garnish
- 1. Cook pasta according to package instructions and drain.
- 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add cherry tomatoes and cooked lima beans.
- 3. Toss the cooked pasta with the tomato-lima bean mixture and garnish with fresh basil before serving.
Frequently Asked Questions (FAQ)
Are lima beans safe to eat raw?
No, raw lima beans contain cyanogenic compounds that can be toxic. They should always be cooked thoroughly.
How can I incorporate lima beans into my diet?
Lima beans can be added to soups, stews, salads, or served as a side dish. They can also be mashed or pureed.
What is the best way to cook lima beans?
Soak dried lima beans overnight, then boil them for about 30-45 minutes until tender. Canned lima beans can be heated directly.
Do lima beans have any health benefits?
Yes, they are high in protein, fiber, and essential nutrients like potassium and folate, which support overall health.
Can lima beans help with weight loss?
Their high fiber content can promote satiety, helping to control appetite and support weight management.
Are there any allergens associated with lima beans?
Lima beans are generally safe, but some individuals may have allergies to legumes. Consult a healthcare provider if unsure.
How should I store cooked lima beans?
Cooked lima beans can be stored in an airtight container in the refrigerator for up to 5 days or frozen for longer storage.
What nutrients are lima beans particularly high in?
Lima beans are particularly high in protein, fiber, potassium, and folate, making them a nutrient-dense food choice.