Lima beans are known to be one of the most popular species of beans around, and are packed with a high nutritional content.
Lima beans serve as a delicious addition to a variety of dishes, the most common being soups, stews, fries, and the like. Because fresh lima beans are not available at all times, most people go for the ones that are canned, or have been dried. These are also known as butter beans as they have a starchy texture. Primarily, there are two kinds these beans come in; one is a larger species, while the other is smaller. The Andes is known to be the native place to the larger variety, and the smaller is believed to have been cultivated originally in Mesoamerica.
Lima Beans Nutrition Facts
To begin with, here is a table that will provide you with the basic nutritional values of these beans. The table is based on a serving size of 10 ounces.
|Total Fat||1 g (2%)|
|Sodium||215 mg (9%)|
|Total carbohydrate||60 g (20%)|
|Dietary fiber||18 g (72%)|
|Vitamin A||591 IU (12%)|
|Vitamin C||39.8 mg (66%)|
|Vitamin B1 (Thiamin)||0.2 mg (15%)|
|Vitamin B2 (Riboflavin)||0.2 mg (11%)|
|Vitamin B3 (Niacin)||3.3 mg (17%)|
|Vitamin B6 (Pyridoxine)||0.4 mg (19%)|
|Vitamin B9 (Folate)||65.3 mcg (16%)|
|Pantothenic Acid||0.5 mg (5%)|
|Calcium||93.3 mg (9%)|
|Iron||5.7 mg (31%)|
|Magnesium||131 mg (33%)|
|Phosphorous||302 mg (30%)|
|Zinc||2.3 mg (15%)|
|Copper||0.5 mg (26 %)|
|Manganese||2.0 mg (101%)|
|Potassium||945 mg (27%)|
|Selenium||1.9 mcg (3%)|
Lima beans calories – 320.
How to Grow Lima Beans
- First of all, you have to prepare the soil. Use an organic fertilizer for this purpose.
- Next you need to set up supports to help your lima beans grow. Tie these poles together at the top, and build a roof like formation.
- The ideal time to sow the seeds is two weeks after the last frost. Sow them 1 inch deep and keep a distance of 2 – 3 inches between two seeds.
- Weaker seedlings must be cut down to the soil level.
- The soil must be well drained and evenly moist. The soil must not be over-watered after sowing. Also, mulching is necessary once the temperature reaches over 60 degrees Fahrenheit.
- Use insecticidal soaps to get rid of pests, and keep the garden free of debris and wastes.
- Growing lima beans also entails dealing with diseases, like blight, mosaic, and anthracnose. As soon as the symptoms are observed, get rid of the disease-affected parts and dispose of them.
Butter Beans Recipe
» Bacon slices – 3
» Carrots, sliced – 3
» Celery stalks, chopped – 2
» Potatoes, diced – 2
» Onion, small, chopped – 2
» Chicken broth – 3 cans
» Frozen lima beans – 4 cups
» Butter – ¼ cup
» Marjoram, dried – ½ tbsp.
» Salt – 1 tsp.
» Pepper – ½ tsp.
First you would have to cook the bacon until it becomes brown and crisp over medium heat. Then, drain and crumble. Make a mix of the lima beans, potatoes, onions, celery, carrots, butter, and the cooked bacon. Put this mixture in a cooker, and season with salt, pepper, and marjoram. Thereafter, pour in the broth. Cover the cooker and cook for about 7 hours on low heat. Serve hot!
Health Benefits of Buttered Lima Beans
- Help in reducing cholesterol and high blood sugar levels.
- Promote growth and development of cells thanks to their high iron content.
- Help in cutting down the chances of developing heart diseases because of their high magnesium and folate content.
- Improve the metabolic rate of the body.
- Provide protein that can be compared to the amount provided by meat and dairy products.
- Are low in sodium thus, make an ideal choice for those on a low-sodium diet.
To conclude, given their high folate (vitamin B9) content, lima beans help ensure a healthy growth of the fetus. Ergo, they must form an important part of the diet of expecting mothers.