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Lima Beans

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.

See also: Beans and Lentils

Recipe: Luscious Lima Bean Soup

1 pound dry lima beans
4 cups water
5 carrots, chopped
1 leek, bulb only, chopped
2 tablespoons minced shallots
2 stalks celery, chopped
4 cubes vegetable bouillon
8 cups water
2 tablespoons olive oil

Bring 4 cups of water to a boil. Add dry lima beans, and boil for 2 to 3 minutes. Remove from heat, and allow the beans to sit, covered, for 1 to 2 hours to soften. Drain and rinse until water runs clear, discarding bean water.
In a soup pot, saute vegetables in olive oil until onions and celery are translucent. Add lima beans, and saute for another 2 to 3 minutes.
In the meantime, bring 4 cups of water to a boil. Add the vegetable bouillon to the boiling water, and stir until dissolved. Add broth to the sauteed vegetables and beans. Add remaining water, and allow soup to simmer over a low flame for 1 to 1-1/2 hours. Serve steaming hot.
Makes 9 servings
Amount Per Serving:
Calories: 221
Total Fat: 3.5g
Cholesterol: 0mg
Sodium: 42mg
Total Carbohydrates: 37.5g
Dietary Fiber: 10.9g
Protein: 11.4g
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