Lima Beans
Phaseolus lunatusClinical Encyclopedia
Lima Beans 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 should be soaked overnight and cooked thoroughly to eliminate toxins. They can be enjoyed in soups, stews, or as a side dish.
Smart Selection & Storage
Choose lima beans that are firm and free from blemishes. For dried beans, look for those that are plump and have a uniform color.
Store dried lima beans in an airtight container in a cool, dry place. Cooked beans can be refrigerated for up to a week or frozen for longer storage.
Myths vs Realities
Healthy Recipes
Lima Bean Quinoa Salad
This vibrant salad combines protein-rich quinoa with tender lima beans, fresh vegetables, and a zesty lemon dressing for a refreshing meal.
- 1 cup cooked quinoa
- 1 cup cooked lima beans
- 1 cup diced cucumber
- 1 cup halved cherry tomatoes
- 1/4 cup chopped red onion
- 1/4 cup fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, lima beans, cucumber, cherry tomatoes, red onion, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Spicy Lima Bean Hummus
A healthy twist on traditional hummus, this spicy version features lima beans blended with tahini, garlic, and a kick of cayenne pepper.
- 1 can (15 oz) lima beans, drained and rinsed
- 1/4 cup tahini
- 2 cloves garlic
- 2 tablespoons lemon juice
- 1 teaspoon cayenne pepper
- Salt to taste
- 2 tablespoons olive oil
- 1. In a food processor, combine lima beans, tahini, garlic, lemon juice, cayenne pepper, and salt.
- 2. Blend until smooth, adding olive oil gradually to achieve desired consistency.
- 3. Serve with fresh vegetables or whole grain pita chips.
Lima Bean and Spinach Stir-Fry
This quick stir-fry features lima beans and fresh spinach sautéed with garlic and ginger for a nutritious and flavorful dish.
- 2 cups cooked lima beans
- 4 cups fresh spinach
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Sesame seeds for garnish
- 1. In a large skillet, heat sesame oil over medium heat and add garlic and ginger, sautéing for 1 minute.
- 2. Add cooked lima beans and spinach, stirring until spinach wilts.
- 3. Drizzle with soy sauce, toss to combine, and garnish with sesame seeds before serving.
Lima Bean Tacos with Avocado Salsa
These healthy tacos are filled with seasoned lima beans and topped with a refreshing avocado salsa for a delicious plant-based meal.
- 1 can (15 oz) lima beans, drained and rinsed
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 4 corn tortillas
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup chopped cilantro
- Juice of 1 lime
- 1. In a skillet, heat lima beans with cumin and chili powder until warmed through.
- 2. In a bowl, mix avocado, tomatoes, cilantro, and lime juice to create the salsa.
- 3. Assemble tacos by filling tortillas with seasoned lima beans and topping with avocado salsa.
Creamy Lima Bean Soup
This creamy soup is made with pureed lima beans, vegetables, and spices, creating a comforting and nutritious dish perfect for any season.
- 2 cups cooked lima beans
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add cooked lima beans, vegetable broth, thyme, salt, and pepper; bring to a boil.
- 3. Reduce heat and simmer for 20 minutes, then blend until smooth and creamy.
Lima Bean and Sweet Potato Mash
A nutritious side dish that combines creamy lima beans with sweet potatoes, seasoned with herbs for a delicious twist.
- 2 cups cooked lima beans
- 2 medium sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Boil sweet potatoes until tender, then drain and return to pot.
- 2. Add cooked lima beans, olive oil, garlic powder, salt, and pepper; mash until smooth.
- 3. Serve warm as a side dish.
Lima Bean and Roasted Vegetable Bowl
This colorful bowl features roasted seasonal vegetables paired with protein-packed lima beans and a drizzle of tahini dressing.
- 1 cup cooked lima beans
- 2 cups mixed seasonal vegetables (bell peppers, zucchini, carrots)
- 2 tablespoons olive oil
- 1 tablespoon tahini
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Preheat oven to 400°F (200°C) and toss vegetables with olive oil, salt, and pepper; roast for 20-25 minutes.
- 2. In a small bowl, whisk tahini with lemon juice and a little water to thin it out.
- 3. In a bowl, layer roasted vegetables and lima beans, then drizzle with tahini dressing.
Lima Bean Fritters with Yogurt Dip
These crispy fritters made with lima beans and herbs are perfect for a healthy snack, served with a tangy yogurt dip.
- 1 can (15 oz) lima beans, drained and rinsed
- 1/2 cup whole wheat flour
- 1/4 cup chopped green onions
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- 1 cup Greek yogurt
- 1 tablespoon dill
- 1. In a bowl, mash lima beans and mix with flour, green onions, egg, cumin, salt, and pepper.
- 2. Form mixture into small patties and pan-fry in a little olive oil until golden brown.
- 3. For the dip, mix Greek yogurt with dill and serve alongside fritters.
Lima Bean and Brown Rice Casserole
This hearty casserole combines lima beans, brown rice, and vegetables baked in a savory sauce for a filling and nutritious meal.
- 1 cup cooked brown rice
- 1 cup cooked lima beans
- 1 cup diced tomatoes
- 1 cup chopped spinach
- 1 teaspoon Italian seasoning
- 1/2 cup shredded mozzarella cheese
- 1. Preheat oven to 350°F (175°C) and mix cooked brown rice, lima beans, tomatoes, spinach, and Italian seasoning in a baking dish.
- 2. Top with shredded mozzarella cheese and bake for 25-30 minutes until heated through and cheese is bubbly.
- 3. Let cool slightly before serving.
Lima Bean and Beet Salad
A colorful salad featuring roasted beets and lima beans, tossed with arugula and a balsamic vinaigrette for a nutrient-packed dish.
- 1 cup cooked lima beans
- 2 medium beets, roasted and diced
- 4 cups arugula
- 2 tablespoons balsamic vinegar
- 2 tablespoons 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 dressing over the salad, toss gently, and serve immediately.
Frequently Asked Questions (FAQ)
Are lima beans healthy?
Yes, lima beans are rich in protein, fiber, vitamins, and minerals, making them a healthy addition to a balanced diet.
How do you cook lima beans?
Soak dried lima beans overnight, then boil them for about 30-45 minutes until tender.
Can you eat lima beans raw?
No, raw lima beans contain toxins and should always be cooked before eating.
What are the nutritional benefits of lima beans?
They are high in protein, fiber, potassium, and folate, contributing to heart health and digestive wellness.
How do lima beans compare to other beans?
Lima beans are creamier and have a slightly sweeter taste compared to other beans, with a similar nutritional profile.
Can lima beans help with weight loss?
Yes, their high fiber content can promote satiety, helping to control appetite and support weight loss.
Are there any allergies associated with lima beans?
While rare, some individuals may have allergies to legumes, including lima beans.
How should lima beans be stored?
Dried lima beans should be stored in a cool, dry place, while cooked beans can be refrigerated for up to a week.