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 rich flavor. They are an excellent source of protein, fiber, and essential vitamins and minerals.
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. They are best when soaked overnight and then cooked to enhance digestibility.
Smart Selection & Storage
Choose lima beans that are firm and free of 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 five 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 diced cucumber
- 1 cup halved cherry tomatoes
- 1/4 cup chopped red onion
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine cooked lima beans, quinoa, cucumber, cherry tomatoes, and red onion.
- 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Spicy Lima Bean Hummus
A twist on traditional hummus, this spicy version features lima beans for a creamy texture and a kick of heat.
- 1 cup cooked lima beans
- 2 tablespoons tahini
- 1 clove garlic
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1/2 teaspoon cayenne pepper
- Juice of 1 lemon
- Salt to taste
- 1. In a food processor, combine cooked lima beans, tahini, garlic, olive oil, cumin, cayenne pepper, lemon juice, and salt.
- 2. Blend until smooth, adding water if necessary to achieve desired consistency.
- 3. Serve with pita chips or fresh vegetables.
Lima Bean Stir-Fry with Tofu
A colorful stir-fry featuring crunchy vegetables and protein-packed tofu, all tossed with tender lima beans for added nutrition.
- 1 cup cooked lima beans
- 1 block firm tofu, cubed
- 2 cups mixed bell peppers, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 2 cloves garlic, minced
- 1. Heat sesame oil in a large skillet over medium heat and add cubed tofu, cooking until golden brown.
- 2. Add bell peppers, broccoli, ginger, and garlic, sautéing until vegetables are tender.
- 3. Stir in cooked lima beans and soy sauce, cooking for an additional 2 minutes before serving.
Lima Bean Soup with Spinach
A hearty and nutritious soup that combines lima beans with fresh spinach and aromatic herbs for a comforting meal.
- 1 cup cooked lima beans
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add vegetable broth, cooked lima beans, thyme, salt, and pepper, bringing to a boil.
- 3. Stir in fresh spinach and simmer for 5 minutes before serving.
Lima Bean Tacos with Avocado
These vibrant tacos are filled with seasoned lima beans and topped with creamy avocado, making for a satisfying and nutritious meal.
- 1 cup cooked lima beans
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 4 small corn tortillas
- 1 avocado, sliced
- 1/2 cup diced tomatoes
- Fresh cilantro for garnish
- 1. In a skillet, heat cooked lima beans with chili powder and cumin until warmed through.
- 2. Warm corn tortillas in a separate pan or microwave.
- 3. Assemble tacos by filling tortillas with lima bean mixture, avocado slices, diced tomatoes, and cilantro.
Lima Bean and Sweet Potato Mash
A nutritious twist on mashed potatoes, this dish combines sweet potatoes and lima beans for a creamy and flavorful side.
- 2 cups cooked lima beans
- 2 medium sweet potatoes, peeled and cubed
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Boil sweet potatoes in salted water until tender, then drain.
- 2. In a bowl, combine cooked lima beans, sweet potatoes, olive oil, salt, and pepper.
- 3. Mash together until smooth and creamy, adjusting seasoning as needed.
Lima Bean and Corn Fritters
These crispy fritters are made with lima beans and sweet corn, perfect for a healthy snack or appetizer.
- 1 cup cooked lima beans
- 1 cup corn kernels
- 1/2 cup whole wheat flour
- 1 egg
- 1/4 cup chopped green onions
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash cooked lima beans and mix in corn, flour, egg, green onions, salt, and pepper.
- 2. Heat olive oil in a skillet over medium heat and drop spoonfuls of the mixture into the pan.
- 3. Fry until golden brown on both sides, then drain on paper towels before serving.
Lima Bean and Kale Pesto Pasta
A nutritious pasta dish featuring a vibrant kale and lima bean pesto, perfect for a quick and healthy dinner.
- 1 cup cooked lima beans
- 2 cups fresh kale
- 1/4 cup walnuts
- 1/4 cup olive oil
- 1 clove garlic
- 1/2 cup whole grain pasta
- Salt and pepper to taste
- 1. Cook whole grain pasta according to package instructions and set aside.
- 2. In a food processor, blend kale, cooked lima beans, walnuts, olive oil, garlic, salt, and pepper until smooth.
- 3. Toss the pasta with the pesto and serve warm.
Lima Bean and Vegetable Curry
A fragrant curry packed with lima beans and assorted vegetables, simmered in coconut milk for a creamy finish.
- 1 cup cooked lima beans
- 1 can coconut milk
- 1 cup diced tomatoes
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 2 tablespoons curry powder
- Salt to taste
- 1. In a large pot, combine coconut milk, diced tomatoes, mixed vegetables, curry powder, and salt, bringing to a simmer.
- 2. Add cooked lima beans and continue to cook for 10-15 minutes until vegetables are tender.
- 3. Serve with brown rice or quinoa.
Lima Bean and Beet Salad
A vibrant salad featuring roasted beets and lima beans, drizzled with a tangy vinaigrette for a refreshing dish.
- 1 cup cooked lima beans
- 2 medium beets, roasted and diced
- 2 cups arugula
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine cooked lima beans, roasted beets, and arugula.
- 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
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 reduce gas from eating lima beans?
Soaking the beans overnight and discarding the soaking water can help reduce gas-producing compounds.
What are the health benefits of lima beans?
Lima beans are high in fiber, protein, and essential vitamins and minerals, contributing to digestive health, weight management, and heart health.
Can lima beans be frozen?
Yes, cooked lima beans can be frozen for up to six months. Make sure to cool them completely before freezing.
How do I cook dried lima beans?
Soak dried lima beans overnight, then boil them in fresh water for about 30-45 minutes until tender.
Are lima beans gluten-free?
Yes, lima beans are naturally gluten-free and safe for individuals with gluten intolerance.
What dishes can I make with lima beans?
Lima beans can be used in soups, stews, salads, or as a side dish. They can also be mashed or pureed.
How do I store cooked lima beans?
Store cooked lima beans in an airtight container in the refrigerator for up to five days.