Lima Beans (Thin-Seeded Baby Variety, Cooked, Without Salt)
Lima beans, particularly the thin-seeded baby variety, are a nutritious and versatile legume that can be a great addition to any meal. These tender beans are cooked without salt to preserve their natural flavor and are packed with essential nutrients. Rich in protein, fiber, and a variety of vitamins and minerals, they offer both health benefits and a satisfying texture.
Nutritional Information (Per 100g Serving):
| Nutrient | Amount |
|---|---|
| Energy | 126.0 kcal |
| Protein | 8.04 g |
| Total Fat | 0.38 g |
| Saturated Fat | 0.088 g |
| Carbohydrates | 23.31 g |
| Fiber | 7.7 g |
| Sugar | 0.0 g |
| Calcium | 29.0 mg |
| Iron | 2.4 mg |
| Magnesium | 53.0 mg |
| Phosphorus | 127.0 mg |
| Potassium | 401.0 mg |
| Sodium | 3.0 mg |
| Zinc | 1.03 mg |
| Copper | 0.215 mcg |
| Manganese | 0.585 mg |
| Selenium | 4.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.161 mg |
| Riboflavin (B2) | 0.055 mg |
| Niacin (B3) | 0.66 mg |
| Vitamin B6 | 0.078 mg |
| Folate (B9) | 150.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Lima beans are naturally allergen-free, making them a suitable option for individuals with common legume allergies, provided they do not have a specific sensitivity to beans. Always check for potential cross-contamination if you have other specific allergies.
Dietary Preferences:
Lima beans are an excellent choice for a variety of dietary preferences:
- Vegetarian and Vegan: A rich plant-based source of protein and fiber.
- Gluten-Free: Naturally free of gluten, making them a great option for those with gluten sensitivities or celiac disease.
- Low-Sodium: This variety is cooked without salt, making it an ideal choice for those on a low-sodium diet.
- Low in Fat: They contain minimal fat, offering a healthy addition to heart-conscious diets.
Health Benefits:
Lima beans offer a variety of health benefits, thanks to their rich nutritional profile. The high fiber content helps support digestive health, while the plant-based protein aids in muscle repair and growth. With a good amount of magnesium and potassium, lima beans can also contribute to maintaining a healthy heart and regulating blood pressure.
Additionally, the beans are packed with essential minerals such as iron and phosphorus, both crucial for energy production and bone health. The relatively high folate content supports cell growth and development, making lima beans a great option for pregnant individuals or those looking to improve their overall nutrient intake.
Culinary Tips:
Lima beans can be used in a wide range of dishes, from hearty soups and stews to salads and casseroles. Their creamy texture pairs well with both bold and mild flavors, making them incredibly versatile in the kitchen. To enhance the flavor of cooked lima beans, try adding herbs like garlic, thyme, or bay leaves during the cooking process.
They also make an excellent addition to vegetarian and vegan recipes, providing both substance and nutrition. When paired with whole grains like quinoa or brown rice, lima beans create a complete protein source, making them a fantastic choice for meatless meals.
Conclusion:
Lima beans, particularly the thin-seeded baby variety, offer an impressive array of nutrients that can support overall health and well-being. Whether you’re looking to increase your protein intake, boost fiber consumption, or enjoy a satisfying, low-sodium side dish, lima beans are a delicious and versatile option. Their mild flavor and health benefits make them an excellent addition to any meal plan, from everyday comfort foods to more adventurous culinary creations.
