Lima Beans (Immature Seeds, Cooked, Blended, with Salt)
Lima beans, also known as butter beans, are a nutritious legume often used in a variety of dishes, from soups and stews to salads and casseroles. These beans are rich in plant-based protein, dietary fiber, and essential minerals, making them an excellent choice for those looking to enhance the nutritional profile of their meals.
When cooked and blended with a touch of salt, lima beans provide a creamy texture and a mild, slightly sweet flavor that pairs well with a wide range of ingredients. They are versatile enough to complement both savory and sweet recipes, adding not only flavor but also nutritional value.
Below is the detailed nutritional profile of cooked lima beans, blended with salt:
| Nutrient | Amount per Serving |
|---|---|
| Energy (Calories) | 123.0 kcal |
| Protein | 6.81 g |
| Total Fat | 0.32 g |
| Saturated Fat | 0.073 g |
| Carbohydrates | 23.64 g |
| Dietary Fiber | 5.3 g |
| Sugars | 1.63 g |
| Calcium | 32.0 mg |
| Iron | 2.45 mg |
| Magnesium | 74.0 mg |
| Phosphorus | 130.0 mg |
| Potassium | 570.0 mg |
| Sodium | 253.0 mg |
| Zinc | 0.79 mg |
| Copper | 0.305 mcg |
| Manganese | 1.252 mg |
| Selenium | 2.0 mcg |
| Vitamin C | 10.1 mg |
| Thiamine (Vitamin B1) | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.096 mg |
| Niacin (Vitamin B3) | 1.04 mg |
| Vitamin B6 | 0.193 mg |
| Folate | 26.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 19.0 mcg |
| Vitamin E | 0.14 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Lima beans are not commonly associated with allergies; however, individuals who have sensitivities to legumes or beans in general should be cautious. The addition of salt in this recipe may be a concern for those monitoring their sodium intake.
Dietary Preferences:
- Vegan: Yes, lima beans are plant-based and suitable for vegan diets.
- Vegetarian: Yes, lima beans fit well into a vegetarian diet.
- Gluten-Free: Yes, lima beans are naturally gluten-free.
- Low in Saturated Fat: Lima beans are very low in saturated fat, making them a heart-healthy option.
- Low Sodium: Though this version contains added salt, lima beans themselves are naturally low in sodium, and the salt content can be adjusted based on dietary needs.
Nutritional Benefits and Advice:
Lima beans are a powerhouse of nutrients, offering a substantial amount of protein and dietary fiber, which help in maintaining muscle mass, supporting digestion, and keeping you feeling full longer. The fiber in lima beans can also contribute to lower cholesterol levels and better blood sugar control.
The rich mineral content, including magnesium, potassium, and phosphorus, supports bone health, muscle function, and overall cellular health. Additionally, the beans provide a good dose of iron and folate, which are vital for blood health and energy metabolism.
Lima beans are also a valuable source of vitamins like Vitamin C, which boosts the immune system, and several B-vitamins (including thiamine, riboflavin, niacin, and B6), which play essential roles in energy production and the functioning of the nervous system.
As with all beans, lima beans should be cooked thoroughly to ensure they are safe to eat and to enhance digestibility. It’s also recommended to rinse canned beans or use dried beans to control the added salt content for a healthier option.
Conclusion:
Incorporating lima beans into your meals is a great way to boost your intake of plant-based protein, fiber, and essential vitamins and minerals. Whether used in soups, salads, or as a side dish, they offer both nutrition and versatility. Enjoy the benefits of this humble yet nutrient-packed legume and elevate your meals with this delicious, hearty ingredient.
