Lima beans are among the most popular shell beans in the United States. These smooth, flat shaped, sweet tasting beans have a rich, starchy, meaty texture and a creamy, distinctive flavor.

Lima beans are nutrient-dense and their richness generates feelings of satiety (they make you feel full). Often referred to in some southern states in the U.S. as "butter beans," lima beans date back to 5,000 BC along the coastal regions of South America.

They are believed to have originated in Guatemala and Southern Mexico and were traded along routes that led into North America, and eventually were carried to Europe, Asia, and Africa.

Early explorers stored dry lima beans for long periods on their ships, recognizing that lima beans were a nutritious and highly concentrated food source for the sailors.

In fact, lima beans are a good source of B vitamins (vitamin B6, niacin, folate), protein (including the important amino acid , lysine), fiber (especially soluble fiber in the form of pectin), iron, potassium, and magnesium; and they have very little fat.

Studies suggest that intake of beans can help to lower LDL cholesterol levels, probably due to their soluble fiber content. Lima beans also contain the phytochemicals coumestrol and saponin, compounds that may impart anticancer benefits.

Fresh beans, such as baby limas, soybeans, and black-eyed peas, can be found at farmers' markets and in the produce section of some grocery stores. Fresh beans require very little cooking time, as they have not been dried and don't have to be rehydrated.

Try bean salsas; prepare a tomato salsa and add cooked beans, such as black beans, baby limas, white beans, or kidney beans. Leave the salsas chunky to add texture.

See also: Beans - One of Nature's Most Perfect Foods, Using the 'Ol Bean

Luscious Lima Bean Soup (New window)

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