100 G Cooked Immature Lima Beans (from Fresh, Fat Not Added in Cooking) offers a nutritious and delicious addition to your meals. A serving size of this legume accounts for 122 calories, making it a low-calorie option to incorporate into your diet.

Lima beans are rich in carbohydrates and protein, with 21.46 grams and 7.8 grams, respectively. Additionally, they are an excellent source of dietary fiber, providing 6.3 grams per serving.

In this article, we'll explore the nutrient content and health benefits of these little-known legumes, along with some delicious recipes and storage and cooking tips to prepare them at home.

Calorie Count

A 100-gram serving of cooked immature lima beans contains 122 calories. Compared to other legumes, such as chickpeas or lentils, lima beans are a low-calorie option that can help you maintain a healthy weight. By incorporating lima beans into your meals, you can add a variety of nutrients to your diet without worrying about excess calorie intake.

Carbohydrate Content

A 100-gram serving of cooked immature lima beans contains 21.46 grams of carbohydrates. Most of the carbohydrate content in lima beans comes from complex carbohydrates, such as starch and fiber. These are slowly digested and can provide sustained energy. Since they are slowly absorbed, they keep your blood sugar levels stable and can help you prevent diabetes and other chronic diseases.

Protein Content

A 100-gram serving of cooked immature lima beans contains 7.8 grams of protein. Lima beans are an excellent plant-based protein source, particularly for vegetarians and vegans. They contain all the essential amino acids that your body needs to repair and maintain tissues. By adding lima beans to your meals, you can increase your protein intake and promote muscle growth and repair.

Fat Content

A 100-gram serving of cooked immature lima beans contains less than 1 gram of fat. Lima beans are a low-fat option that can help you reduce your overall fat intake. They are an excellent alternative to animal-based proteins that tend to be higher in saturated fat and cholesterol. By incorporating lima beans into your meals, you can promote heart health and reduce your risk of developing chronic diseases.

Fiber Content

A 100-gram serving of cooked immature lima beans contains 6.3 grams of dietary fiber. Lima beans are an excellent source of both soluble and insoluble fiber. Soluble fiber can lower cholesterol and blood sugar levels, while insoluble fiber can promote regular bowel movements and prevent constipation. By adding lima beans to your meals, you can improve your digestive health and reduce your risk of colon cancer and other gastrointestinal disorders.

Vitamin and Mineral Content

A 100-gram serving of cooked immature lima beans contains various essential vitamins and minerals, including iron, magnesium, potassium, and folate. Lima beans are particularly rich in folate, a B-vitamin that is crucial for fetal development and can lessen the risk of birth defects. They also contain iron, which is essential for oxygen transport in the blood, and magnesium and potassium, which promote heart health and blood pressure control. By adding lima beans to your meals, you can diversify your nutrient intake and support optimal health and wellbeing.

Health Benefits

Lima beans have various health benefits that can improve your overall health and wellbeing. For example, they can help lower cholesterol and blood sugar levels, reduce the risk of chronic diseases, such as heart disease and diabetes, and promote digestive health. Lima beans are also a natural source of antioxidants, which can protect your cells from oxidative stress and aging. They may also boost your immune system and reduce inflammation. By adding lima beans to your meals, you can reap the diverse health benefits of this nutritious legume.

Delicious Recipes

There are various ways to incorporate lima beans into your meals, whether you prefer them as a side dish or as a main course ingredient. Here are some tasty and easy recipes to try: - Lima bean soup. Combine cooked lima beans with vegetable broth, diced tomatoes, onions, and garlic, and season with thyme, oregano, and black pepper. Simmer until the flavors blend together, and enjoy. - Lima bean salad. Mix cooked lima beans with chopped fresh vegetables, such as bell peppers, cucumbers, and tomatoes. Drizzle with a vinaigrette dressing made from olive oil, lemon juice, and Dijon mustard, and serve chilled.

Storage Tips

To maximize the shelf life of lima beans and prevent spoilage, you should store them properly. Here are some storage tips to follow: - Store dried lima beans in an airtight container in a cool, dry place, away from sunlight and moisture. This will help prevent mold and insect infestation. - Store cooked lima beans in the refrigerator for up to 3-4 days or freeze them for longer storage. Make sure to label them with the date and use them within the recommended time frame.

Cooking Methods

While lima beans are a versatile ingredient that can be used in different dishes, they require some preparation to make them palatable and safe to eat. Here are some cooking methods to try: - Soaking. If you're working with dried lima beans, you should soak them overnight before cooking to reduce the cooking time and improve their texture. - Boiling. To cook lima beans, you should cover them with enough water and bring to a boil. Then, reduce the heat and simmer until they are tender and fully cooked.