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Speckled Lima Bean
Legumes
Nutri-ScoreA

Speckled Lima Bean

Phaseolus lunatus

Clinical Encyclopedia

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

Speckled Lima Bean provides 113 kcal, 7.8g of protein, 20.1g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

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

Also known as:
Lima BeanButter 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
Total28.4g
Protein
7.8g(27%)
Fats
0.5g(2%)
Carbohydrates
20.1g(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)None registered
Vitamins with less than 2% DV
Vitamin C: 1.2 mg

Minerals

Major Source (≥ 2% DV)
Potassium356 mg (10%)
Iron1.5 mg (8%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, speckled lima beans can aid in digestive health and help maintain a healthy weight by promoting satiety.
✓High in protein, these beans are an excellent plant-based protein source, making them ideal for vegetarians and vegans.
✓Contains essential minerals like potassium and iron, which are vital for heart health and oxygen transport in the body.
✓Low glycemic index makes speckled lima beans a suitable food for blood sugar management.

Possible Risks & Side Effects

!Raw or undercooked lima beans contain cyanogenic compounds that can be toxic; always cook thoroughly before consumption.
!Some individuals may experience digestive discomfort or gas due to the high fiber content.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose beans that are firm and free from cracks or blemishes. Look for uniform color and avoid any with signs of mold.

How to Store

Store dried beans in a cool, dry place in an airtight container. Cooked beans should be refrigerated and consumed within a week.

Myths vs Realities

MythLima beans are toxic and should never be eaten.
RealityWhile raw lima beans contain toxins, they are safe to eat when cooked properly.
MythAll beans cause gas and bloating.
RealityWhile some people may experience gas, soaking and cooking beans properly can reduce this effect.
MythYou can't eat beans if you're on a low-carb diet.
RealityBeans can be included in moderation as they provide fiber and protein, which are beneficial for health.

Healthy Recipes

Speckled Lima Bean Salad with Avocado and Citrus Vinaigrette

This refreshing salad combines speckled lima beans with creamy avocado and a zesty citrus vinaigrette, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked speckled lima beans
  • 1 ripe avocado, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon orange juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked speckled lima beans, diced avocado, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, orange juice, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad and toss gently to combine. Serve immediately.

Speckled Lima Bean and Quinoa Bowl

A nutritious bowl featuring speckled lima beans and quinoa, topped with roasted vegetables and a tahini dressing for a wholesome meal.

Ingredients
  • 1 cup cooked speckled lima beans
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa and speckled lima beans.
  2. 2. Top with the mixed roasted vegetables.
  3. 3. In a small bowl, mix tahini, lemon juice, salt, and pepper. Drizzle over the bowl and serve.

Speckled Lima Bean Hummus

A unique twist on traditional hummus, this speckled lima bean version is creamy, flavorful, and perfect for dipping or spreading.

Ingredients
  • 1 cup cooked speckled lima beans
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • 1 tablespoon lemon juice
  • Salt to taste
Instructions
  1. 1. In a food processor, combine the speckled lima beans, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water if necessary to reach desired consistency.
  3. 3. Serve with pita chips or fresh vegetables.

Speckled Lima Bean and Spinach Soup

A hearty and healthy soup featuring speckled lima beans and fresh spinach, seasoned with herbs for a comforting dish.

Ingredients
  • 1 cup cooked speckled lima beans
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté the onion and garlic until translucent.
  2. 2. Add the vegetable broth, cooked speckled lima beans, thyme, salt, and pepper. Bring to a boil.
  3. 3. Stir in the spinach and simmer for 5 minutes before serving.

Speckled Lima Bean Tacos

These flavorful tacos are filled with seasoned speckled lima beans, fresh veggies, and topped with a tangy yogurt sauce for a healthy twist.

Ingredients
  • 1 cup cooked speckled lima beans
  • 4 small corn tortillas
  • 1/2 cup shredded cabbage
  • 1/4 cup diced tomatoes
  • 1/4 cup Greek yogurt
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix the cooked speckled lima beans with salt and pepper.
  2. 2. Warm the corn tortillas in a skillet.
  3. 3. Assemble the tacos by adding the lima beans, cabbage, and tomatoes. Drizzle with yogurt sauce made from Greek yogurt and lime juice.

Speckled Lima Bean Stir-Fry

A quick and colorful stir-fry featuring speckled lima beans, bell peppers, and broccoli, tossed in a savory soy sauce.

Ingredients
  • 1 cup cooked speckled lima beans
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 garlic clove, minced
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and sauté garlic until fragrant.
  2. 2. Add broccoli and bell pepper, cooking until tender.
  3. 3. Stir in the cooked speckled lima beans and soy sauce, cooking for an additional 2-3 minutes before serving.

Speckled Lima Bean and Sweet Potato Hash

A hearty breakfast hash made with speckled lima beans and sweet potatoes, seasoned with spices for a nutritious start to your day.

Ingredients
  • 1 cup cooked speckled lima beans
  • 1 medium sweet potato, diced
  • 1/2 onion, chopped
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. In a skillet, heat olive oil and sauté the onion until translucent.
  2. 2. Add the diced sweet potato and cook until tender, about 10 minutes.
  3. 3. Stir in the cooked speckled lima beans, paprika, salt, and pepper, cooking for an additional 5 minutes.

Speckled Lima Bean and Feta Stuffed Peppers

Colorful bell peppers stuffed with a mixture of speckled lima beans, feta cheese, and herbs, baked to perfection for a delightful dish.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked speckled lima beans
  • 1/2 cup crumbled feta cheese
  • 1/4 cup parsley, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the cooked speckled lima beans, feta cheese, parsley, olive oil, salt, and pepper.
  3. 3. Fill each bell pepper half with the mixture and place in a baking dish. Bake for 25-30 minutes.

Speckled Lima Bean and Brown Rice Casserole

A wholesome casserole combining speckled lima beans and brown rice, baked with a creamy sauce and topped with breadcrumbs for a satisfying meal.

Ingredients
  • 1 cup cooked speckled lima beans
  • 1 cup cooked brown rice
  • 1 cup vegetable broth
  • 1/2 cup almond milk
  • 1/4 cup breadcrumbs
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a mixing bowl, combine the cooked speckled lima beans, brown rice, vegetable broth, almond milk, garlic powder, salt, and pepper.
  3. 3. Transfer to a baking dish, top with breadcrumbs, and bake for 30 minutes.

Speckled Lima Bean and Roasted Beet Salad

A vibrant salad featuring roasted beets and speckled lima beans, drizzled with a balsamic vinaigrette for a healthy and colorful dish.

Ingredients
  • 1 cup cooked speckled lima beans
  • 2 medium beets, roasted and diced
  • 2 cups arugula
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked speckled lima beans, roasted beets, and arugula.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently before serving.

Frequently Asked Questions (FAQ)

How do I cook speckled lima beans?

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

Can I eat speckled lima beans raw?

No, raw lima beans contain toxins and should always be cooked.

What are the health benefits of speckled lima beans?

They are high in protein, fiber, and essential minerals, supporting digestive health and muscle maintenance.

How should I store dried speckled lima beans?

Store in a cool, dry place in an airtight container to maintain freshness.

Are speckled lima beans gluten-free?

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

How long do cooked speckled lima beans last in the fridge?

Cooked beans can be stored in the refrigerator for up to 5 days.

Can I freeze cooked speckled lima beans?

Yes, cooked beans can be frozen for up to 6 months.

What dishes can I make with speckled lima beans?

They can be used in soups, stews, salads, or as a side dish.

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