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Mottled Lima Bean
Legumes
Nutri-ScoreA

Mottled Lima Bean

Phaseolus lunatus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Mottled Lima Bean provides 113 kcal, 7.8g of protein, 20.5g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The mottled lima bean is a nutritious legume known for its creamy texture and rich flavor. It is an excellent source of protein, fiber, and essential vitamins and minerals.

Also known as:
Butter BeanSieva Bean
Scientific NamePhaseolus lunatus
Region of OriginCentral and South America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories113 kcal
Water
10%
Fiber7g
Total28.9g
Protein
7.8g(27%)
Fats
0.6g(2%)
Carbohydrates
20.5g(71%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C1.5 mg (2%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate130 mcg (33%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron1.5 mg (8%)
Magnesium40 mg (10%)
Potassium400 mg (11%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, which aids in digestion and helps maintain a healthy gut.
✓High protein content makes it an excellent meat alternative for vegetarians and vegans.
✓Contains essential vitamins and minerals that support overall health, including folate and magnesium.
✓Low glycemic index helps regulate blood sugar levels, making it suitable for diabetics.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals due to high fiber content.
!Raw or undercooked beans contain toxins that can be harmful; always cook thoroughly.

How to Prepare & Consume

Soak dried beans overnight to reduce cooking time and improve digestibility. Cook thoroughly before consumption to eliminate toxins.

Smart Selection & Storage

How to Select

Choose beans that are firm, dry, and free from cracks or blemishes. Avoid beans with a musty smell.

How to Store

Store dried beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated for up to 5 days or frozen for longer storage.

Myths vs Realities

MythMottled lima beans are toxic and should never be eaten.
RealityWhile raw beans contain toxins, cooking them thoroughly eliminates these risks, making them safe to eat.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; mottled lima beans are particularly high in fiber and protein.
MythYou can eat any type of bean without cooking.
RealityMost beans, including lima beans, must be cooked to remove harmful substances.

Healthy Recipes

Mottled Lima Bean Salad with Citrus Vinaigrette

A refreshing salad featuring mottled lima beans, mixed greens, and a zesty citrus vinaigrette, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked mottled lima beans
  • 2 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon orange juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked mottled lima beans, mixed greens, cherry tomatoes, and red onion.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, orange juice, salt, and pepper to create the vinaigrette.
  3. 3. Drizzle the vinaigrette over the salad, toss gently, and serve immediately.

Spicy Mottled Lima Bean Tacos

Delicious tacos filled with spiced mottled lima beans, avocado, and fresh salsa, offering a healthy twist on a classic favorite.

Ingredients
  • 1 cup cooked mottled lima beans
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 4 corn tortillas
  • 1 avocado, sliced
  • 1/2 cup fresh salsa
  • Cilantro for garnish
Instructions
  1. 1. In a skillet, heat the cooked mottled lima beans with chili powder and cumin until warmed through.
  2. 2. Warm the corn tortillas in another skillet or microwave.
  3. 3. Assemble the tacos by placing the spiced beans on the tortillas, topping with avocado slices and fresh salsa, and garnishing with cilantro.

Mottled Lima Bean and Quinoa Bowl

A nutritious bowl packed with protein-rich mottled lima beans, quinoa, and colorful vegetables, drizzled with tahini dressing.

Ingredients
  • 1 cup cooked mottled lima beans
  • 1 cup cooked quinoa
  • 1/2 cup diced bell peppers
  • 1/2 cup cucumber, diced
  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • Water to thin
  • Salt to taste
Instructions
  1. 1. In a large bowl, combine the cooked mottled lima beans, quinoa, bell peppers, and cucumber.
  2. 2. In a small bowl, mix tahini, lemon juice, and enough water to reach desired consistency; season with salt.
  3. 3. Drizzle the tahini dressing over the bowl and toss gently to combine.

Mottled Lima Bean Hummus

A creamy and flavorful hummus made from mottled lima beans, perfect for dipping vegetables or spreading on whole-grain bread.

Ingredients
  • 1 cup cooked mottled lima beans
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 garlic clove
  • Juice of 1 lemon
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine the cooked mottled lima beans, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water as needed to achieve desired consistency.
  3. 3. Serve with fresh vegetables or whole-grain pita chips.

Mottled Lima Bean Stir-Fry

A vibrant stir-fry featuring mottled lima beans and seasonal vegetables, tossed in a light soy sauce and ginger dressing.

Ingredients
  • 1 cup cooked mottled lima beans
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 1 tablespoon soy sauce
  • 1 teaspoon grated ginger
  • 1 tablespoon sesame oil
  • 1 green onion, sliced
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and add mixed vegetables; stir-fry for 3-4 minutes.
  2. 2. Add the cooked mottled lima beans, soy sauce, and grated ginger; stir-fry for an additional 2-3 minutes.
  3. 3. Garnish with sliced green onion and serve hot.

Mottled Lima Bean Soup

A hearty and nutritious soup made with mottled lima beans, vegetables, and spices, perfect for a cozy meal.

Ingredients
  • 1 cup cooked mottled lima beans
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and celery until softened.
  2. 2. Add the cooked mottled lima beans, vegetable broth, thyme, salt, and pepper; bring to a boil.
  3. 3. Reduce heat and simmer for 20 minutes, then serve warm.

Mottled Lima Bean and Sweet Potato Mash

A creamy mash combining mottled lima beans and sweet potatoes, seasoned with herbs for a nutritious side dish.

Ingredients
  • 1 cup cooked mottled lima beans
  • 1 cup sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • 1 teaspoon rosemary
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then drain and mash in a bowl.
  2. 2. Add the cooked mottled lima beans, olive oil, rosemary, salt, and pepper; mix until smooth.
  3. 3. Serve warm as a side dish.

Mottled Lima Bean Veggie Burger

A protein-packed veggie burger made with mottled lima beans, oats, and spices, served on a whole grain bun.

Ingredients
  • 1 cup cooked mottled lima beans
  • 1/2 cup rolled oats
  • 1/4 cup chopped onion
  • 1 teaspoon garlic powder
  • 1 tablespoon soy sauce
  • Whole grain buns
  • Lettuce and tomato for serving
Instructions
  1. 1. In a bowl, mash the cooked mottled lima beans and mix in oats, onion, garlic powder, and soy sauce.
  2. 2. Form the mixture into patties and cook on a skillet over medium heat until browned on both sides.
  3. 3. Serve on whole grain buns with lettuce and tomato.

Mottled Lima Bean and Spinach Frittata

A healthy frittata packed with mottled lima beans, fresh spinach, and eggs, perfect for breakfast or brunch.

Ingredients
  • 1 cup cooked mottled lima beans
  • 2 cups fresh spinach
  • 6 eggs
  • 1/4 cup milk
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a skillet, heat olive oil and sauté spinach until wilted; add the cooked mottled lima beans.
  3. 3. In a bowl, whisk together eggs, milk, salt, and pepper; pour over the bean and spinach mixture and cook until edges set, then transfer to the oven to finish cooking.

Mottled Lima Bean and Avocado Toast

A nutritious twist on avocado toast, topped with smashed mottled lima beans and a sprinkle of chili flakes.

Ingredients
  • 1 cup cooked mottled lima beans
  • 1 avocado
  • 2 slices whole grain bread
  • Chili flakes to taste
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole grain bread slices until golden brown.
  2. 2. In a bowl, mash the avocado and mix in the cooked mottled lima beans; season with salt and pepper.
  3. 3. Spread the mixture over the toasted bread and sprinkle with chili flakes before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of mottled lima beans?

Mottled lima beans are high in fiber, protein, and essential nutrients, promoting digestive health, muscle repair, and overall wellness.

How should I cook mottled lima beans?

Soak the beans overnight, then boil them for about 45 minutes to an hour until tender. They can also be cooked in a pressure cooker for faster results.

Can I eat mottled lima beans raw?

No, raw lima beans contain toxins that can be harmful. Always cook them thoroughly before eating.

Are mottled lima beans gluten-free?

Yes, mottled lima beans are naturally gluten-free and safe for those with gluten intolerance.

How do I store cooked mottled lima beans?

Store cooked beans in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.

What dishes can I make with mottled lima beans?

They can be used in soups, stews, salads, or as a side dish. They pair well with spices and herbs.

Are there any side effects of eating mottled lima beans?

Some individuals may experience gas or bloating due to their high fiber content. Gradually increasing intake can help mitigate this.

How do I know if my mottled lima beans are fresh?

Look for beans that are firm and free of cracks or discoloration. Store them in a cool, dry place.

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Comparisons
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Nutrients
Protein in Mottled Lima Bean Calories in Mottled Lima Bean Vitamin-c in Mottled Lima Bean Magnesium in Mottled Lima Bean
Featured Guides
Health Benefits of Mottled Lima Bean Healthy Recipes with Mottled Lima Bean
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico