Baby Lima Bean
Description
Baby lima beans, also known as butter beans, are a small, flat, and cream-colored variety of lima beans. They are cherished for their buttery texture and delicate flavor, which makes them a versatile ingredient in numerous dishes. Baby lima beans can be found fresh, frozen, or dried in many grocery stores, and they are used in recipes that span across multiple continents, from the Americas to Europe and beyond.
Common uses
Baby lima beans are commonly used in a range of dishes including soups, stews, salads, and casseroles. They are also often served as a side dish, either simply cooked and seasoned or mixed with other vegetables and grains.
Nutritional value
Calories
A serving of cooked baby lima beans, approximately 1/2 cup (about 85 grams/3 ounces), contains around 100 to 110 calories.
Protein
Each serving contains about 6 to 7 grams of protein, making them a great plant-based protein source.
Fat
Baby lima beans are low in fat, with less than 1 gram per serving.
Carbohydrates
They are rich in carbohydrates, providing about 20 grams per serving, with a good portion coming from dietary fiber.
Vitamins
These beans are a good source of B vitamins, particularly B6 and folate (vitamin B9).
Minerals
They are high in essential minerals such as potassium, magnesium, and iron.
Health benefits
Baby lima beans are known for their health benefits, including improving digestion due to their high fiber content, aiding in blood sugar regulation, and contributing to heart health with their low-fat profile and presence of heart-friendly minerals.
Potential risks
As with many legumes, baby lima beans contain lectins, which can be harmful if consumed in their raw state. It is important to cook them thoroughly to eliminate these compounds. Additionally, individuals with certain food sensitivities or allergies may need to avoid lima beans.
Common recipes
Popular recipes include succotash, a traditional Native American dish; baby lima bean soup; and various bean salads.
Cooking methods
Baby lima beans can be boiled, steamed, or simmered. They can also be included in slow-cooked dishes like stews and casseroles.
Pairing with other ingredients
They pair well with ingredients such as corn, tomatoes, and smoked meats, as well as herbs like parsley, thyme, and bay leaves.
Summary
Baby lima beans are a nourishing and adaptable ingredient that can be easily incorporated into a multitude of recipes. From traditional preparations to modern culinary creations, they offer a wealth of nutritional benefits and are a delightful addition to any meal.