The Lima bean (Phaseolus lunatus) is also known as a butter bean, canary bean, double bean, sieva bean, and Madagascar bean. Lima beans have a whitish, greenish, and flat oval-shaped appearance and can be easily found in offline or online stores.
These beans have a buttery taste.
Many teenagers avoid eating lima beans, but do you know that it is very rich in nutrition? Yes, it is, and there is a wide range of benefits that lima bean consists of. They are found in South America and Mesoamerica.
The following sections will dive into the nutritional details and how to incorporate them into your life.
Lima Bean Nutrition Details:
Lima beans contain a high amount of carbohydrates, yet they are low in calories. It consists of many proteins and is a good source of dietary fibre.
You may have the question in mind are lima beans good for you? The answer is a big yes!
Lima bean regulates the blood sugar level and helps to reduce cholesterol and insoluble fibre, which helps prevent digestive disorders, constipation, diverticulitis, and irritable bowel syndrome.
Nutrition Facts of Lima Beans:
78 grams or a half cup of raw lima beans contains:
- Carbohydrates: 15.7 grams.
- Protein: 5.3 grams.
- Fat: 0.7 grams.
- Sugars: 1.2 grams.
- Fiber: 3.8 grams.
- Sodium: 6.2mg.
- Calories: 88.
Lima beans also contain a small amount of calcium, zinc, and selenium.
Vitamins and Minerals in lima beans include:
- folate and
- magnesium,
- copper,
- potassium,
- manganese,
- iron, and
- phosphorous, respectively.
Lima beans are among the most nutritious beans because they contain more iron than chickpeas, soybeans, kidney beans, etc.
Lima bean is a kind of protein source.
Eating all sources of protein provides the necessary amino acids that your body cannot produce. So, to get all amino acids, you need to get a variety of healthy and nutritious foods, like these beans.
Lima Bean Benefits:
There are numerous health benefits to eating lima beans. From weight control to lowering cholesterol, there are several benefits of lima bean that are discussed below.
1. It Helps to Detoxify:
Lima bean contains a high amount of molybdenum, which is a rare mineral that is found in very few foods. One cup of lima bean contains around three hundred per cent of molybdenum which is a daily recommended value.
Lima beans contain low calories but it has a healthy complex carbohydrate which is essential for our body. Therefore, eating lima beans regularly can help our body to detoxify.
2. Helps in Weight Control:
Lima beans contain the necessary minerals and nutrients that can help you gain some pounds. Lima bean works great in controlling weight loss because it contains a great concentration of dietary fibre.
It prevents overweight and chronic health conditions that occur as a result of a high amount of sugar. It also helps to overcome LDL cholesterol levels.
3. Lima Beans are the Best Source of Iron and Proteins:
As already discussed above lima bean contains a high amount of iron as compared to other types of beans. Iron has an efficient role in producing energy from nutrients and it also assists in the production of RBC (Red Blood Cells).
Vegetarians should take lima beans in their food because it is a rich source of protein. 1 cup of lima bean consists of fifteen grams of proteins.
4. Supports Brain Health:
Lima beans contain all the essential nutrients such as proteins, carbohydrates, sodium, fibre, amino acids, etc. You already know that lima bean has a high amount of manganese that helps to enhance brain health and the nervous system.
Therefore, taking lima beans regularly can benefit you in the long run. On the other hand, the lima bean maintains healthy blood pressure levels.
Lima Beans Recipes:
So, here is a great recipe prepared from lima beans that you can also try at home and serve your family! Before proceeding. You should purchase fresh lima beans. You can get it in any grocery shop.
Ingredients:
One onion (finely diced).
Two tablespoons of canola oil.
1.25 tablespoons of sugar.
Red pepper flakes and salt.
Fresh-shelled lima beans (four cups).
Instructions:
- Take 3.5 cups of water in a saucepan and boil it.
- Take another saucepot with oil and heat it to a medium flame.
- Now, fry the onions in a saucepot. Then add boiling water to it.
- Until the onions become golden brown stir constantly (up to 20 minutes).
- Then add lima beans and cook it until it becomes soft.
- Add salt, sugar, red pepper flakes and boiling water.
- Cook until your lima beans become tender (35 to 40 minutes).
- Then mash 1/3rd of the tender beans thoroughly.
- Your hot lima beans are ready to serve!
Lima Beans Side Effects:
Eating raw lima beans can be toxic to your health. Raw lima beans contain linamarin and it produces toxic compounds like Hydrogen Cyanide which is very dangerous for us. It can prove to be poisonous to your health and can make you ill at times.
Therefore, you should cook lima beans at least for fifteen minutes to keep yourself safe. And be sure not to eat in large quantities as it can affect you in one way or the other. You must think in advance about the side effects of the Lima beans in the most effective way. It will help you to maintain your diet properly.
Culinary Uses
These beans are highly versatile and can be incorporated into various dishes:
- Soups and Stews: Added for protein and texture in hearty recipes.
- Salads: Tossed with vegetables and dressing for a nutritious salad.
- Side Dishes: Sautéed with garlic and herbs or prepared as a butter bean mash.
- Casseroles and Curries: A staple of vegetarian and vegan dishes.
- Purees and Dips: Blended into spreads or hummus alternatives.
These are some of the most common uses of these beans.
Wrapping it Up
Lima beans are an herbaceous plant with numerous types of growth habits. You should add these beans to your diet because they contain all the essential nutrients that are required by your body.
You can prepare delicious recipes with these beans and serve them to your family.
This mouth-watering recipe can help you out of the best diets in the best possible ways so that you can maintain healthy habits.
Therefore, you have come across various ingredients, benefits, recipes, and side effects of these beans in this article. Still, have doubts regarding these beans?
Feel free to ask your queries in the comment section below. If you want to develop your food habits properly, then the above process is the best way to do that more effectively.
Read Also:
