Lima Beans (Thin Seeded, Baby, Mature Seeds, Raw)
Lima beans, particularly the thin-seeded variety (often referred to as baby lima beans), are a highly nutritious legume known for their delicate, buttery flavor and smooth texture. These beans are an excellent source of plant-based protein, dietary fiber, and essential minerals, making them an excellent addition to any meal. When consumed raw (but typically cooked before eating), they offer a variety of nutrients that support overall health.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 335.0 kcal |
| Protein | 20.62 g |
| Total Fat | 0.93 g |
| Saturated Fat | 0.219 g |
| Carbohydrates | 62.83 g |
| Fiber | 20.6 g |
| Sugar | 8.32 g |
| Calcium | 81.0 mg |
| Iron | 6.19 mg |
| Magnesium | 188 mg |
| Phosphorus | 370.0 mg |
| Potassium | 1403.0 mg |
| Sodium | 13.0 mg |
| Zinc | 2.6 mg |
| Copper | 0.665 mcg |
| Manganese | 1.686 mg |
| Selenium | 7.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.574 mg |
| Riboflavin (B2) | 0.218 mg |
| Niacin (B3) | 1.712 mg |
| Vitamin B6 | 0.327 mg |
| Folate (B9) | 400.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.7 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Lima beans are generally considered a safe ingredient for most individuals. However, they do belong to the legume family, which may pose an allergen risk for people with sensitivities or allergies to other beans or legumes. Always consult with a healthcare professional if you have concerns regarding legumes or food allergies before consuming lima beans.
Dietary Preferences
Lima beans are naturally gluten-free, making them suitable for those with gluten sensitivities or celiac disease. They are also ideal for plant-based diets, including vegetarian and vegan lifestyles, providing a rich source of protein and fiber without the need for animal products. Additionally, with their high fiber content, they can support digestive health and are a great option for individuals aiming to manage blood sugar levels or maintain heart health.
Preparation and Cooking Tips
Lima beans should be properly cooked before consumption, as raw lima beans contain trace amounts of cyanogenic glycosides, which can be toxic if ingested in large quantities. Cooking the beans at high temperatures helps break down these compounds, rendering them safe to eat. To prepare lima beans, soak them overnight in water, then boil them for about 45 minutes to an hour, or until tender. They can be used in soups, stews, salads, or side dishes.
Conclusion
Lima beans are a nutritious and versatile ingredient that can easily be incorporated into a variety of dishes. With their high protein and fiber content, they provide valuable nutrients that support overall health, including heart health, bone strength, and digestive function. Whether as part of a hearty soup or a vibrant salad, lima beans are a delightful and nourishing addition to any meal.
