Lima Beans (Immature Seeds, Frozen, Baby, Cooked, Drained, Without Salt)
Lima beans are a nutrient-packed legume that serves as an excellent source of plant-based protein and fiber. These beans are especially popular for their creamy texture and mild, slightly buttery flavor. When cooked and drained, they provide a wholesome addition to a variety of dishes, from soups and stews to salads and side dishes. This description focuses on the frozen, baby lima beans that have been cooked and drained, with no added salt, ensuring a healthy and versatile ingredient for your recipes.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 105 kcal |
| Protein | 6.65 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.068 g |
| Carbohydrates | 19.45 g |
| Fiber | 4.8 g |
| Sugar | 1.37 g |
| Calcium | 28.0 mg |
| Iron | 1.96 mg |
| Magnesium | 56.0 mg |
| Phosphorus | 112.0 mg |
| Potassium | 411.0 mg |
| Sodium | 29.0 mg |
| Zinc | 0.55 mg |
| Copper | 0.197 mcg |
| Manganese | 0.813 mg |
| Selenium | 1.7 mcg |
| Vitamin C | 5.8 mg |
| Thiamine (B1) | 0.07 mg |
| Riboflavin (B2) | 0.055 mg |
| Niacin (B3) | 0.77 mg |
| Vitamin B6 | 0.115 mg |
| Folate | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 8.0 mcg |
| Vitamin E | 0.64 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Highlights:
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Protein: Lima beans are an excellent plant-based source of protein, providing 6.65 grams per 100g serving. This makes them a great addition to vegetarian and vegan meals, helping to support muscle repair and growth.
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Fiber: At 4.8 grams of fiber, lima beans promote digestive health and help maintain a feeling of fullness, making them a great option for weight management.
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Low in Fat: With only 0.3 grams of fat and minimal saturated fat, lima beans are heart-healthy and suitable for those seeking a low-fat diet.
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Vitamins and Minerals: Lima beans are rich in essential vitamins and minerals, including folate, iron, magnesium, phosphorus, and potassium. They provide 5.8 mg of vitamin C, which is important for immune function, and 28 mg of calcium, which supports bone health.
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Antioxidants: Containing antioxidants like vitamin C, vitamin E, and manganese, lima beans contribute to the body’s defense against oxidative stress, promoting overall health.
Allergen Information:
Lima beans are naturally gluten-free, making them an excellent choice for those with gluten sensitivity or celiac disease. However, as with all legumes, they may cause digestive discomfort in individuals with sensitive stomachs or those prone to legume allergies.
Dietary Preferences:
- Vegetarian: Lima beans are an ideal protein source for vegetarian diets.
- Vegan: These beans are plant-based and suitable for vegans.
- Gluten-Free: Naturally gluten-free, making them safe for those avoiding gluten.
- Low in Fat: With minimal fat content, lima beans fit well into low-fat diets.
- High in Fiber: They support digestive health and are beneficial for individuals following high-fiber diets.
Cooking Tips and Advice:
Lima beans are versatile and can be used in various dishes, including soups, stews, casseroles, and salads. They can also be mashed into a creamy spread or added to vegetable-based dishes. To ensure the best texture and flavor, consider pairing lima beans with complementary ingredients like tomatoes, onions, garlic, and herbs such as thyme and rosemary.
For a quick meal, you can use cooked, frozen lima beans as a base for a nutrient-dense salad or mix them into a grain bowl. To add flavor without excess salt, try seasoning with fresh lemon juice, olive oil, and a dash of pepper. You can also make a simple and satisfying bean dip by blending cooked lima beans with tahini, garlic, and a squeeze of lemon.
Conclusion:
Frozen, cooked, and drained baby lima beans are an excellent addition to any kitchen, providing a healthy dose of protein, fiber, and essential vitamins and minerals. They are a versatile and heart-healthy ingredient that can be incorporated into a wide variety of dishes, offering a simple yet nutritious way to enhance your meals. Whether you’re looking to boost your protein intake or add more fiber to your diet, lima beans are a valuable and tasty option to consider.
