Lima Beans (Immature Seeds, Canned, Regular Pack, Solids in Liquids)
Lima beans, particularly when canned in a regular pack of solids in liquid, provide a nourishing and versatile ingredient for a variety of dishes. These beans are packed with essential nutrients and offer an excellent source of protein, fiber, and minerals, making them an ideal choice for those seeking to maintain a healthy, balanced diet.
Nutritional Breakdown per 100g
| Nutrient | Amount |
|---|---|
| Energy | 71.0 kcal |
| Protein | 4.07 g |
| Total Fat | 0.29 g |
| Saturated Fat | 0.066 g |
| Carbohydrates | 13.33 g |
| Fiber | 3.6 g |
| Sugar | 0.0 g |
| Calcium | 28.0 mg |
| Iron | 1.61 mg |
| Magnesium | 34.0 mg |
| Phosphorus | 71.0 mg |
| Potassium | 285.0 mg |
| Sodium | 252.0 mg |
| Zinc | 0.64 mg |
| Copper | 0.162 mcg |
| Manganese | 0.7 mg |
| Selenium | 1.1 mcg |
| Vitamin C | 7.3 mg |
| Thiamine (B1) | 0.029 mg |
| Riboflavin (B2) | 0.043 mg |
| Niacin (B3) | 0.532 mg |
| Vitamin B6 | 0.062 mg |
| Folate (B9) | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 8.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Lima beans are generally considered safe for most individuals, though they are part of the legume family. Those with a sensitivity or allergy to legumes, particularly beans, may need to avoid this ingredient. Always consult with a healthcare provider if there are concerns about potential allergies.
Dietary Preferences:
Lima beans in their canned form are a great addition to a variety of dietary preferences:
- Vegetarian: They offer a plant-based source of protein and are perfect for vegetarian dishes.
- Vegan: Ideal for vegan meals, providing essential nutrients like iron and fiber.
- Gluten-Free: Naturally gluten-free, making them a suitable option for individuals with gluten sensitivities or celiac disease.
- Low-Sodium: For those watching sodium intake, it’s important to choose a low-sodium version, as canned varieties can sometimes have higher sodium levels.
- Low-Fat: With a minimal fat content, they are a great choice for those on low-fat diets.
Cooking Tips and Advice:
Lima beans are incredibly versatile and can be used in a variety of recipes, ranging from soups and stews to casseroles and salads. When using canned lima beans, simply rinse and drain them to reduce sodium content. To enhance their flavor, consider sautéing them with garlic, onions, or herbs, or tossing them in a light vinaigrette for a refreshing salad.
You can also incorporate lima beans into vegetarian and vegan recipes to add texture and protein. They pair well with grains like quinoa, rice, and barley, making them a nutritious addition to grain-based bowls. Lima beans also make a great filling for wraps or a protein-packed topping for grain salads.
Conclusion:
Lima beans are a nutrient-dense legume that provides essential vitamins, minerals, and protein, while being low in fat and sugar. They offer a simple yet effective way to boost the nutritional value of meals. Whether you’re looking for a hearty addition to a soup, a side dish, or a healthy snack, lima beans are a flavorful and nutritious choice. With their wide range of benefits, they are an excellent addition to any pantry.
