Mediterranean Lima Bean Salad with Cumin

Mediterranean Lima Bean Salad with Cumin Recipe

Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 4

Introduction

This Mediterranean Lima Bean Salad with Cumin is a flavorful and healthy dish that is perfect for a light lunch or as a side dish for dinner. The combination of lima beans, garlic, cumin, and fresh herbs creates a delicious and satisfying salad that is sure to please your taste buds.

History

Lima beans have been a staple in Mediterranean cuisine for centuries. They are a versatile legume that can be used in a variety of dishes, from soups and stews to salads and dips. The addition of cumin to this salad adds a warm and earthy flavor that complements the creamy texture of the beans.

Ingredients

1 x 10 oz (283 g) package of frozen lima beans
4 cloves of garlic, crushed and peeled
0.25 tsp of crushed red pepper
2 tbsp of extra-virgin olive oil
4 tsp of lemon juice
1 tsp of ground cumin
0.5 tsp of salt, or to taste
freshly ground pepper to taste
1 tbsp of chopped fresh mint
1 tbsp of chopped fresh cilantro
1 tbsp of chopped fresh dill

How to prepare

Bring a large saucepan of lightly salted water to a boil.
Add lima beans, garlic, and crushed red pepper; cook until the beans are tender, about 10 minutes.
Remove from heat and allow to cool in the liquid.
Drain the beans and garlic.
Transfer to a food processor.
Add oil, lemon juice, cumin, salt, and pepper; process until smooth.
Scrape into a bowl, stir in mint, cilantro, and dill.

Variations

Add diced tomatoes or cucumbers for a fresh and colorful twist.
Substitute parsley for the mint, cilantro, and dill for a different flavor profile.
Top the salad with crumbled feta cheese or toasted pine nuts for added texture and flavor.

Notes

You can substitute frozen edamame beans for the limas in Step 2; cook according to package directions.
Make ahead tip: Cover and refrigerate for up to 4 days or freeze for up to 6 months.

Cooking Tips & Tricks

Be sure to cook the lima beans until they are tender but still slightly firm. Overcooking them can result in a mushy texture.

- For a more intense flavor, toast the cumin seeds in a dry skillet before grinding them for the salad.

- Adjust the amount of crushed red pepper to suit your taste preferences. If you prefer a spicier salad, add more pepper.

Serving Suggestions

This salad can be served as a side dish with grilled chicken or fish, or as a light lunch on its own. It pairs well with a crisp white wine or a refreshing iced tea.

Cooking Techniques

The key to making this salad is to cook the lima beans until they are tender but still slightly firm. Be sure to drain them well before processing them in the food processor to ensure a smooth and creamy texture.

Ingredient Substitutions

If you don't have lima beans on hand, you can use cannellini beans or chickpeas as a substitute. You can also use ground coriander or paprika in place of the cumin for a different flavor profile.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 3 days. Just be sure to stir in the fresh herbs right before serving to maintain their vibrant color and flavor.

Presentation Ideas

Garnish the salad with a sprig of fresh mint or a drizzle of olive oil before serving for an elegant touch. Serve it in a decorative bowl or on a bed of mixed greens for a beautiful presentation.

Pairing Recommendations

This salad pairs well with grilled meats, seafood, or roasted vegetables. It also goes well with crusty bread or pita chips for a complete meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the salad for a few seconds or enjoy it cold as a refreshing snack.

Nutrition Information

Calories per serving

Each serving of this Mediterranean Lima Bean Salad with Cumin contains approximately 200 calories. This makes it a light and nutritious option for a meal or snack.

Carbohydrates

Each serving of this Mediterranean Lima Bean Salad with Cumin contains approximately 25 grams of carbohydrates. Carbohydrates are an important source of energy for the body and can help fuel your daily activities.

Fats

This salad is a good source of healthy fats, with approximately 7 grams of fat per serving. The olive oil used in the dressing provides heart-healthy monounsaturated fats that can help lower cholesterol levels.

Proteins

Lima beans are a rich source of plant-based protein, with each serving of this salad containing approximately 8 grams of protein. Protein is essential for building and repairing tissues in the body.

Vitamins and minerals

This salad is packed with vitamins and minerals, including vitamin C, vitamin K, and folate. Lima beans are also a good source of iron, magnesium, and potassium.

Alergens

This recipe contains garlic and may not be suitable for individuals with garlic allergies. Be sure to check for any other allergens in the ingredients before preparing the salad.

Summary

Overall, this Mediterranean Lima Bean Salad with Cumin is a nutritious and delicious dish that is high in fiber, protein, and essential vitamins and minerals. It is a great option for a healthy and satisfying meal.

Summary

This Mediterranean Lima Bean Salad with Cumin is a flavorful and nutritious dish that is easy to make and perfect for any occasion. With its creamy texture, warm spices, and fresh herbs, it is sure to become a favorite in your recipe collection. Enjoy!

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Mediterranean Lima Bean Salad with Cumin. It was a warm summer day, and I was visiting my dear friend Maria in her quaint little kitchen in the heart of the Mediterranean countryside. As soon as I walked in, I was greeted by the most enticing aroma of spices and herbs wafting through the air.

Maria was bustling about the kitchen, chopping vegetables and tossing them into a large bowl. I watched in awe as she added a generous amount of cumin to the mix, its earthy fragrance filling the room. I asked her what she was making, and she simply smiled and told me it was her special recipe for lima bean salad.

As Maria continued to work her magic in the kitchen, I couldn't help but be drawn in by the colors and textures of the ingredients she was using. The vibrant greens of the lima beans, the deep red of the tomatoes, and the golden hues of the olive oil all came together to create a beautiful mosaic of flavors.

I knew right then and there that I had to learn how to make this dish for myself. So, I begged Maria to teach me her recipe, and she graciously agreed. Over the course of the afternoon, she guided me through each step, explaining the importance of balancing the flavors and textures to create a dish that was both satisfying and refreshing.

As I stood at the kitchen counter, chopping vegetables and measuring out spices, I couldn't help but feel a sense of gratitude for Maria's willingness to share her knowledge with me. I realized then that cooking is not just about following a recipe, but about the love and care that goes into preparing a meal for those you care about.

After a few hours of chopping, mixing, and tasting, the salad was finally ready. Maria and I sat down at the table, our plates piled high with the colorful dish. As I took my first bite, I was transported to a faraway land, where the sun always shines, and the flavors are bold and vibrant.

From that day on, Mediterranean Lima Bean Salad with Cumin became a staple in my own kitchen. I shared the recipe with friends and family, passing on the knowledge and love that Maria had shared with me. And every time I make the salad, I am reminded of that warm summer day in Maria's kitchen, where I learned not just a recipe, but a lesson in the joy of cooking and sharing good food with those you love.