Lima beans, also called butter beans and sieva beans, are a great-tasting and versatile legume that offers many health benefits. Filling and nutritious, while lima beans originated in South America, they are now enjoyed in countless dishes worldwide. In addition, lima beans are available in fresh, dried and frozen forms, all of which are excellent for you. Read on to learn more about lima beans and how eating them benefits your health with this helpful guide.
Seasonality
When it comes to food, the fresher the better. Fresh lima beans are available during the late summer growing season or as fresh-frozen and dried beans year-round. Fresh young lima beans, also called baby lima beans, contain a thin skin surrounding the light green bean. This skin can be removed after cooking or left intact, depending on how you plan to use them. Mature and dried lima beans feature a thick, beige-colored skin that softens as it is cooked.
Lima Bean Taste
Lima beans have a light buttery flavor and a soft creamy texture. Their texture allows them to soak up the flavors of the foods and sauces that they are cooked with. This being so, lima beans pair exceptionally well with the flavors of the herbs and spices around them. Fresh lima beans have a slightly different taste that is more grassy and vegetal-like than cooked or dried beans.
Butter Beans vs. Lima Beans
There's no difference between butter beans and lima beans other than the name. Lima beans are often called butter beans, depending on the region in which they're grown. In the Southern United States and the United Kingdom, butter beans are the more common name. Everywhere else, they're known as lima beans and were named due to their point of originLima, Peru.
Lima Bean Nutrition and Benefits
Lima beans are overflowing with nutrition. They are a great source of dietary fiber and iron and, like many shelling beans, contain a hefty amount of soluble fiber. When combined, all of the nutrients in lima beans provide some pretty impressive health benefits. Read on to discover how adding lima beans to your diet can boost your overall health.
Good for Your Heart
Many of the nutrients found in lima beans are great for heart health, which means that eating this bean could positively impact your heart. For example, lima beans are an excellent source of dietary fiber, which can help balance cholesterol levels, as well as a great source of potassium.
Energy Boosting
Lima beans offer a substantial amount of plant-based protein in each serving, which plays a crucial role in energy production. If you are not getting enough protein from your diet, lima beans are a simple way to work more of this nutrient into your meals. Or, if you already get enough protein, your body will store the extra protein supplied by lima beans as easily accessible energy. In addition, because the protein found in lima beans is plant-based, these beans are often worked into vegan and vegetarian diets as a substitute for meat-based ingredients.
Can Improve Digestion
We mentioned that lima beans are an excellent source of dietary fiber, but what does fiber do for your body? Getting adequate amounts of dietary fiber can positively impact your digestive system and gastrointestinal tracts by making it easier to pass stool. When consumed, dietary fiber adds bulk to your stool, allowing it to pass through your colon more easily. Dietary fiber also acts as a food source for the good bacteria in your gut, helping you maintain a healthy gut biome.
Can Improve Circulation
Lima beans are a good source of iron, which makes them great for blood circulation. Iron is necessary to produce red blood cells. A healthy amount of red blood cells can increase circulation, allowing more oxygen to float through your blood. As a result, better circulation can help speed up healing and repair after an illness or injury and may also help boost energy levels. Conversely, when your body lacks iron, symptoms often include weakness, nausea, headaches, and fatigue. Therefore, incorporating more lima beans into your diet is an excellent way to ensure that your iron intake remains on track.
Can Benefit Bone Health
We talked about how great protein is for your bones, but the protein found in lima beans is also used for several other things. Protein is essential for every single process within the body, from tissue development to bone strength and cognition. If you want to ensure that you remain feeling your best, then boosting your protein levels with lima beans is a fantastic option.
How to Use Lima Beans
Lima beans are popular and widely available beans that you can use in many ways. If, after reading the benefits above, you've decided that you'd like to begin cooking with lima beans more regularly, keep scrolling. To help you start your butter bean journey, we've gathered a couple of our favorite recipes.
Summer Quinoa Succotash Salad
Lima beans are a classic ingredient when making succotash salad, and this summer quinoa succotash salad is no different. A traditional American side dish, this grain-based salad is loaded with fresh corn and lima beans and features a bit of extra protein and fiber from organic quinoa. Fresh and colorful, it's sure to be a hit at your next gathering and can be enjoyed by eaters of all ages. And, because it's naturally dairy free, it can also be eaten by individuals with dietary restrictions.
Ensalada de Quinoa
A fun twist on a traditional Peruvian dish, this Ensalada de Quinoa is a fantastic and healthy meal that your entire family will enjoy. Made with healthy and wholesome ingredients like organic red quinoa, yellow corn kernels and lima beans, it's flavored with fresh herbs like cilantro and goat cheese crumbles. Both delicious and beautiful, it's the perfect dish to make when you're running short on time and want to create an impressive meal.
Storing Lima Beans
Now that you know just how great lima beans are for you, you're probably eager to run to the store and buy your own bag. However, before you do, you must know how to store dried butter beans, so they remain fresh for as long as possible. For optimal freshness, place lima beans in an airtight, food-safe container and keep them in a cool, dry placelike the back of your pantry. Dried lima beans taste best when they're used within a year of purchase.For longer storage, keep lima beans in their original packaging and store them in the freezer. If you choose to freeze fresh lima beans, you'll want to blanch them for 1-2 minutes beforehand. Then shock, strain and cool the lima beans before packaging and freezing.
Lima Bean Precautions
While lima beans are great for you, they should not be eaten raw. Raw lima beans contain a compound known as linamarin. When chewed on or damaged, this compound breaks down into poisonous cyanide. Wild butter beans have a higher concentration of this compound, and many lima beans cultivated in the United States are regulated to ensure that they contain very low amounts. Cooking and boiling beans for 5-10 minutes will reduce the amount of cyanide and allow you to enjoy all of its health benefits.
How to Cook Dried Lima Beans
Cooking dried lima beans is a straightforward process. Like most dried beans, lima beans require overnight soaking. When soaked, they should be drained, covered with fresh water and brought to a boil over medium-high heat. Once boiling, lower the heat and simmer for about an hour. Lima beans can be cooked in water, broth and plant-based milks, and tastes great when made in a slow cooker.Begin cooking with lima beans today by trying out one of the recipes above or creating your own homemade dish. We're confident that whatever you choose to make with this fabulous bean, the result is sure to be delicious. From the Bob's Red Mill family to yours, have a healthy and happy day!Do you enjoy cooking with lima beans? We'd love to hear more about the delicious recipes that you create. Share your favorite lima bean-based meals with us in the comments below.