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Wild Sieva Bean
Legumes
Nutri-ScoreA

Wild Sieva Bean

Phaseolus lunatus

Clinical Encyclopedia

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

Wild Sieva Bean provides 140 kcal, 9g of protein, 24g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Wild Sieva Bean is a nutrient-dense legume known for its high protein and fiber content, making it an excellent addition to a balanced diet. It is often used in various culinary applications due to its versatility and health benefits.

Also known as:
Lima BeanButter Bean
Scientific NamePhaseolus lunatus
Region of OriginCentral and South America
Popular Comparisons:
Wild Sieva BeanWild Sieva BeanVSAcutifolius BeanAcutifolius BeanWild Sieva BeanWild Sieva BeanVSAdzuki BeanAdzuki BeanWild Sieva BeanWild Sieva BeanVSAdzuki BeansAdzuki BeansWild Sieva BeanWild Sieva BeanVSRed Adzuki BeansRed Adzuki BeansWild Sieva BeanWild Sieva BeanVSAnasazi BeanAnasazi BeanWild Sieva BeanWild Sieva BeanVSAnasazi BeansAnasazi BeansWild Sieva BeanWild Sieva BeanVSAppaloosa BeanAppaloosa BeanWild Sieva BeanWild Sieva BeanVSBaby Lima BeanBaby Lima BeanWild Sieva BeanWild Sieva BeanVSBambara GroundnutBambara GroundnutWild Sieva BeanWild Sieva BeanVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
60%
Fiber7g
Total33.6g
Protein
9g(27%)
Fats
0.6g(2%)
Carbohydrates
24g(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 C2 mg (2%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
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 microbiome.
✓High protein content supports muscle repair and growth, making it ideal for vegetarians and athletes.
✓Contains essential minerals like potassium, which is crucial for heart health and blood pressure regulation.
✓Low glycemic index makes it suitable for individuals managing blood sugar levels.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals if consumed in large quantities due to its high fiber content.
!Raw or undercooked beans can contain toxins that may lead to food poisoning; always cook thoroughly.

How to Prepare & Consume

Best prepared by soaking overnight and cooking thoroughly to eliminate toxins. Can be added to soups, stews, or salads for added nutrition.

Smart Selection & Storage

How to Select

Choose beans that are firm and free from blemishes or cracks. Look for a uniform color and avoid any that appear shriveled.

How to Store

Store dried beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated for up to a week.

Myths vs Realities

MythWild Sieva Beans can be eaten raw without any preparation.
RealityRaw Wild Sieva Beans contain toxins that can cause food poisoning and must be cooked.
MythAll legumes are the same in nutritional value.
RealityDifferent legumes have varying levels of protein, fiber, and other nutrients.
MythEating beans will make you gain weight.
RealityBeans are nutrient-dense and can aid in weight management due to their high fiber content.

Healthy Recipes

Wild Sieva Bean Salad with Citrus Vinaigrette

A refreshing salad featuring wild sieva beans, mixed greens, and a zesty citrus vinaigrette, perfect for a light meal.

Ingredients
  • 1 cup cooked wild sieva beans
  • 2 cups mixed salad 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 wild sieva beans, mixed greens, cherry tomatoes, and red onion.
  2. 2. In a separate bowl, whisk together the 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.

Wild Sieva Bean and Quinoa Bowl

A nutritious bowl filled with wild sieva beans, quinoa, and roasted vegetables, perfect for a wholesome lunch.

Ingredients
  • 1 cup cooked wild sieva beans
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the cooked wild sieva beans, cooked quinoa, and roasted vegetables.
  2. 2. In a small bowl, mix tahini, lemon juice, salt, and pepper to create a dressing.
  3. 3. Drizzle the dressing over the bowl, mix well, and enjoy.

Spicy Wild Sieva Bean Tacos

Flavorful tacos filled with spiced wild sieva beans, topped with avocado and fresh cilantro for a healthy twist.

Ingredients
  • 1 cup cooked wild sieva beans
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 4 corn tortillas
  • 1 avocado, sliced
  • 1/4 cup fresh cilantro
  • Lime wedges for serving
Instructions
  1. 1. In a skillet, heat the cooked wild sieva 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 filling each tortilla with the spiced beans, avocado slices, and cilantro. Serve with lime wedges.

Creamy Wild Sieva Bean Hummus

A delicious and healthy twist on traditional hummus using wild sieva beans, perfect for dipping or spreading.

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

Wild Sieva Bean Stir-Fry

A quick and nutritious stir-fry featuring wild sieva beans and colorful vegetables, perfect for a weeknight dinner.

Ingredients
  • 1 cup cooked wild sieva beans
  • 1 cup mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • Cooked brown rice for serving
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and add the bell peppers and broccoli.
  2. 2. Stir-fry for 5-7 minutes until vegetables are tender, then add the cooked wild sieva beans, soy sauce, and ginger.
  3. 3. Cook for an additional 2-3 minutes, then serve over cooked brown rice.

Wild Sieva Bean and Spinach Frittata

A protein-packed frittata featuring wild sieva beans and spinach, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 cup cooked wild sieva 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 the spinach until wilted. Add the cooked wild sieva beans.
  3. 3. In a bowl, whisk together eggs, milk, salt, and pepper. Pour over the spinach and beans, then transfer to the oven and bake for 20-25 minutes until set.

Wild Sieva Bean and Sweet Potato Curry

A hearty and flavorful curry made with wild sieva beans and sweet potatoes, perfect for a comforting meal.

Ingredients
  • 1 cup cooked wild sieva beans
  • 1 medium sweet potato, diced
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent, then add sweet potato and curry powder.
  2. 2. Pour in the coconut milk and bring to a simmer. Cook until sweet potatoes are tender.
  3. 3. Stir in the cooked wild sieva beans, season with salt, and serve with brown rice.

Wild Sieva Bean Energy Bites

Nutritious energy bites made with wild sieva beans, oats, and nut butter, perfect for a healthy snack on the go.

Ingredients
  • 1 cup cooked wild sieva beans
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine the cooked wild sieva beans, rolled oats, almond butter, honey, chocolate chips, and vanilla extract.
  2. 2. Mix until well combined, then form into small balls.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Wild Sieva Bean and Tomato Soup

A comforting and nutritious soup made with wild sieva beans and fresh tomatoes, perfect for any season.

Ingredients
  • 1 cup cooked wild sieva beans
  • 4 cups diced tomatoes (fresh or canned)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 teaspoon basil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until fragrant, then add diced tomatoes and cook for 5 minutes.
  2. 2. Add vegetable broth, cooked wild sieva beans, basil, salt, and pepper. Bring to a boil, then simmer for 20 minutes.
  3. 3. Blend the soup until smooth, then serve hot.

Wild Sieva Bean Stuffed Bell Peppers

Colorful bell peppers stuffed with a mixture of wild sieva beans, quinoa, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked wild sieva beans
  • 1 cup cooked quinoa
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/4 cup shredded cheese (optional)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the cooked wild sieva beans, cooked quinoa, cumin, paprika, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, top with cheese if using, and place in a baking dish. Bake for 25-30 minutes until peppers are tender.

Frequently Asked Questions (FAQ)

What are the health benefits of Wild Sieva Beans?

Wild Sieva Beans are high in protein and fiber, which can help with weight management and digestive health.

How should I cook Wild Sieva Beans?

Soak the beans overnight, then boil them for 30-45 minutes until tender.

Can I eat Wild Sieva Beans raw?

No, they should be cooked thoroughly to eliminate toxins.

Are Wild Sieva Beans gluten-free?

Yes, they are naturally gluten-free and safe for those with gluten intolerance.

How do Wild Sieva Beans compare to other legumes?

They are higher in protein and fiber compared to many other legumes, making them a nutritious choice.

What is the glycemic index of Wild Sieva Beans?

They have a low glycemic index of 30, making them suitable for blood sugar management.

How can I incorporate Wild Sieva Beans into my diet?

They can be added to salads, soups, and stews or mashed into spreads.

Where can I buy Wild Sieva Beans?

They can be found in health food stores, specialty markets, or online.

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Comparisons
Wild Sieva Bean vs Acutifolius Bean Wild Sieva Bean vs Adzuki Bean Wild Sieva Bean vs Adzuki Bean
Nutrients
Protein in Wild Sieva Bean Calories in Wild Sieva Bean Vitamin-c in Wild Sieva Bean Magnesium in Wild Sieva Bean
Featured Guides
Health Benefits of Wild Sieva Bean Healthy Recipes with Wild Sieva Bean
Rankings
Legumes high in fiber Legumes high in protein Legumes low in carbohidratos Legumes low in índice glucémico