If you're looking for a nutrient-dense addition to your diet, cooked lima beans could be an excellent option. With 327 calories in a 10 oz package, they pack a punch when it comes to providing energy and nutrition for your body. These beans are immature seeds that have been frozen, drained, and boiled with salt for your convenience. Let's dive into the nutritional benefits of these tasty legumes.
One 10 oz package of cooked lima beans contains 27 grams of protein, 61 grams of carbohydrates, and 0 grams of fat. They're also a great source of fiber, vitamin C, iron, and potassium. These nutrients are essential for your body to function at its best, and incorporating cooked lima beans into your diet can help you meet your daily requirements.
In this article, we'll explore some practical tips and strategies for incorporating cooked lima beans into your diet, as well as the health benefits they offer. Let's get started!
As mentioned in the introduction, one 10 oz package of cooked lima beans contains 327 calories. In addition, it provides 27 grams of protein, 61 grams of carbohydrates, and 0 grams of fat. This makes lima beans an excellent source of energy and nutrition for your body. Lima beans are also high in fiber, providing 13 grams per package. Fiber is essential for maintaining healthy digestion and promoting regularity. This can help prevent constipation and other digestive issues. In terms of vitamins and minerals, lima beans are a good source of vitamin C, iron, and potassium. Vitamin C is an antioxidant that helps boost your immune system and protect against illness. Iron is important for healthy blood cells, and potassium helps regulate your blood pressure.
Preparation Suggestions for Cooked Lima Beans
Cooked lima beans can be enjoyed on their own, or added to dishes like soups, stews, or salads. They have a mild, slightly sweet flavor that pairs well with a variety of other ingredients. If you prefer a creamier texture, you can puree lima beans in a blender or food processor. This makes a delicious base for dips or spreads. You can also season lima beans with herbs and spices to add extra flavor. When reheating cooked lima beans, be sure to add a little water or broth to prevent them from drying out.
Health Benefits of Eating Lima Beans
As mentioned earlier, lima beans are packed with nutrients that are essential for maintaining good health. In addition to the vitamins and minerals discussed, they also contain antioxidants and anti-inflammatory compounds that can help protect against chronic diseases like cancer and heart disease. The fiber in lima beans is also beneficial for heart health, as it can help lower cholesterol levels and reduce the risk of heart disease. Additionally, the high protein content makes them a great option for supporting muscle health and promoting satiety. Overall, incorporating lima beans into your diet can have a positive impact on your health and well-being.
Lima Beans vs. Other Types of Beans
When it comes to nutritional value, lima beans are comparable to other types of beans like black beans, kidney beans, and chickpeas. However, they have a slightly different flavor and texture that may make them more appealing to some people. Compared to other beans, lima beans are higher in calories and carbohydrates, but lower in fat. They also have a higher protein content than many other types of beans. Ultimately, the best type of bean for you will depend on your personal preferences and dietary needs. Experimenting with different types of beans can help you find the ones that you enjoy the most.
How to Incorporate Lima Beans into Your Diet
There are many ways to incorporate lima beans into your diet. Here are a few ideas to get you started:
- Add cooked lima beans to soups or stews for extra protein and fiber
- Mash cooked lima beans and season with herbs and spices for a healthy dip or spread
- Use lima beans as a topping for salads or grain bowls
- Combine cooked lima beans with vegetables and grains for a balanced, nutritious meal
Experimenting with different recipes and flavor combinations can help you find new ways to enjoy this versatile legume.
Lima Beans and Digestive Health
Lima beans are a great food for promoting digestive health. They are high in both soluble and insoluble fiber, which can help prevent constipation and other digestive issues. Additionally, the fiber in lima beans can help feed the good bacteria in your gut, which is important for overall digestive health. It's important to note that some people may experience digestive discomfort when consuming beans. This is due to the oligosaccharides present in beans, which can be difficult for some people to digest. If you experience discomfort after eating beans, try soaking them overnight before cooking, or gradually increasing your intake to allow your body to adjust. Overall, lima beans can be a great addition to a healthy, balanced diet for promoting digestive wellness.
Recipes Using Cooked Lima Beans
Looking for recipe ideas to incorporate cooked lima beans into your diet? Here are a few to try:
- Lima Bean and Tomato Salad with Lemon Dressing
- Lima Bean and Vegetable Soup
- Spicy Lima Bean Hummus
- Corn and Lima Bean Chowder
These recipes are just a starting point - feel free to get creative and come up with your own recipes using cooked lima beans!
Storing Cooked Lima Beans
Cooked lima beans should be stored in an airtight container in the refrigerator. They will keep for up to 5 days when stored properly. If you have leftover lima beans and don't want to consume them within 5 days, they can be frozen for later use. To freeze cooked lima beans, place them in an airtight container or freezer bag and store them in the freezer for up to 6 months.
How to Select and Store Raw Lima Beans
If you prefer to cook your own lima beans from scratch, it's important to select and store them properly to ensure maximum freshness and flavor. When selecting raw lima beans, look for beans that are firm and free from cracks or blemishes. Avoid beans that are discolored or have a moldy smell. Raw lima beans should be stored in an airtight container in a cool, dry place. They can be stored for up to a year if stored properly.
Cooking Lima Beans from Scratch
To cook lima beans from scratch, start by soaking them overnight in water to help soften them and reduce cooking time. Drain and rinse the beans, then add them to a pot of fresh water. Bring the water to a boil, then reduce heat and simmer until the beans are tender. Cooking time will vary depending on the age and freshness of the beans, but generally takes around 30-60 minutes. Be sure to check the beans frequently and add more water if necessary. Once the beans are cooked, they can be seasoned with herbs and spices to add extra flavor.
Experimenting with different recipes and flavor combinations can help you find new ways to enjoy this versatile legume.
5 FAQ about Frozen Lima Beans with Salt
1. How many servings does a 10 oz package of frozen lima beans yield?
A 10 oz package of frozen lima beans typically yields around 3-4 servings, depending on portion size.
2. Are frozen lima beans a healthy choice?
Yes, frozen lima beans are a healthy choice as they are low in fat and calories, and high in fiber and protein. They also contain a range of essential vitamins and minerals.
3. How should frozen lima beans be cooked?
Frozen lima beans can be boiled or steamed until tender. They can also be sautéed with other vegetables, or added to casseroles, soups, and stews.
4. Can frozen lima beans be eaten raw?
No, frozen lima beans should not be eaten raw as they contain a compound called linamarin, which can be toxic if consumed in large amounts. Cooking the beans destroys this compound and makes them safe to eat.
5. Can frozen lima beans be stored in the freezer?
Yes, frozen lima beans can be stored in the freezer for up to 6 months. It is important to keep them stored in an airtight container or freezer bag to prevent freezer burn.