Lima Beans (Immature Seeds, Frozen, Baby, Cooked, Drained, with Salt)
Lima beans are a highly nutritious and versatile legume, commonly used in various dishes for their smooth texture and mild flavor. These beans, when prepared in their immature form and frozen, offer a convenient way to add a protein-packed, fiber-rich ingredient to your meals. This particular variety of lima beans is cooked, drained, and lightly salted, providing a ready-to-use option for quick meal preparation. Below, you’ll find a detailed breakdown of the nutritional benefits and ingredient profile of these tasty beans.
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 mg |
| Iron | 1.96 mg |
| Magnesium | 56 mg |
| Phosphorus | 112 mg |
| Potassium | 411 mg |
| Sodium | 265 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 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 8 mcg |
| Vitamin E | 0.64 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Lima Beans
Lima beans are an excellent source of plant-based protein, making them an ideal choice for vegetarians and vegans alike. With 6.65 grams of protein per 100 grams, they support muscle maintenance and overall body functions. These beans are also rich in fiber, which helps promote healthy digestion, lower cholesterol levels, and maintain steady blood sugar levels, thanks to their high fiber content of 4.8 grams per 100 grams.
Lima beans are particularly high in carbohydrates (19.45 grams), providing a steady energy source for active individuals. Their low fat content (only 0.3 grams) makes them an excellent addition to a heart-healthy diet. Additionally, these beans provide a small but significant amount of essential vitamins and minerals, including iron, magnesium, potassium, and calcium, which are crucial for maintaining strong bones, proper muscle function, and overall well-being.
For those interested in boosting their intake of antioxidants, lima beans contain a modest amount of Vitamin C (5.8 mg) and Vitamin E (0.64 mg), both of which contribute to cellular protection and immune health. Moreover, they offer key micronutrients like folate (16 mcg), important for red blood cell formation and DNA synthesis, and manganese (0.813 mg), which supports bone health and metabolism.
Allergen Information
Lima beans, like other legumes, can be a potential allergen for some individuals, particularly those with sensitivities to other beans or legumes. If you or someone you’re serving has a known allergy to legumes, it’s essential to avoid consuming lima beans. Additionally, the presence of salt in this frozen, cooked variety should be considered for those watching their sodium intake, particularly individuals with high blood pressure or kidney-related issues.
Dietary Preferences
- Vegan-Friendly: Lima beans are plant-based and free from animal products, making them suitable for vegans.
- Vegetarian: Similarly, lima beans are also suitable for vegetarians.
- Gluten-Free: These beans do not contain gluten, making them safe for those with gluten sensitivities or celiac disease.
- Low in Fat: With only 0.3 grams of fat per 100 grams, lima beans are a healthy, low-fat option.
- High in Fiber: Their significant fiber content makes them a great choice for anyone looking to improve their digestive health or reduce cholesterol levels.
- Kosher: As an unprocessed legume, lima beans can typically be considered kosher, but it’s important to verify certifications if this is a concern.
Cooking and Preparation Tips
Frozen lima beans offer great convenience, as they are already cooked and simply require reheating. Here are some easy ways to incorporate them into your meals:
- Stovetop: Heat the beans in a saucepan with a small amount of water or broth. Season with your favorite herbs and spices, or add a splash of olive oil for extra richness.
- Soups and Stews: Add them to soups or stews for an extra boost of protein and fiber. Lima beans complement both vegetable and meat-based broths, absorbing flavors beautifully.
- Salads: Cool the beans and toss them into salads for added texture and nutrients. They pair well with leafy greens, tomatoes, and a light vinaigrette dressing.
- Casseroles: Use lima beans in casseroles, especially those that require a hearty base, like bean and vegetable casseroles, for a filling and nutritious dish.
Conclusion
Lima beans are an excellent choice for anyone looking to boost their nutrition with a high-protein, high-fiber ingredient that’s also low in fat. This variety of frozen, cooked lima beans offers a quick and easy way to enjoy their benefits without the need for extensive preparation. Whether you’re preparing a hearty stew, a light salad, or a simple side dish, lima beans provide essential nutrients like magnesium, iron, potassium, and antioxidants, while also fitting into a wide range of dietary preferences and lifestyles.
As always, when consuming packaged products like these, be sure to check the ingredient label for additional additives or preservatives. While this version contains added salt, you can adjust the seasoning according to your dietary needs for a healthier, customized meal.
