If you're looking for a nutritious addition to your diet, look no further than 100 G Lima Beans (Immature Seeds, Without Salt, Drained, Cooked, Boiled). With just 123 calories per serving, these beans are packed with essential nutrients that can help you achieve optimal health.
In addition to being low in calories, Lima Beans are also rich in nutrients like protein, fiber, iron, and potassium. These nutrients can help to support healthy digestion, boost your immune system, and provide sustained energy throughout the day.
In this article, we'll explore some of the many health benefits of Lima Beans, provide tips on how to prepare and cook them, and share some delicious recipe ideas to help you incorporate them into your diet.
Calories
As mentioned earlier, a 100 G serving of Lima Beans contains just 123 calories. This makes them an excellent choice for anyone trying to manage their weight or reduce their calorie intake.
Nutrients
Lima Beans are also incredibly nutrient-dense, making them an excellent addition to any healthy diet. In addition to being a good source of plant-based protein and dietary fiber, Lima Beans are also rich in essential minerals like iron, potassium, and magnesium.
Benefits
Eating Lima Beans on a regular basis can provide a number of important health benefits. For example, the high fiber content in Lima Beans can help to support healthy digestion and reduce the risk of conditions like constipation and hemorrhoids. Additionally, Lima Beans are also rich in antioxidants, which can help to neutralize harmful free radicals in the body and reduce the risk of chronic diseases like cancer and heart disease.
Preparation
To prepare Lima Beans, start by rinsing them thoroughly under running water to remove any dirt or debris. Then, add the beans to a pot of boiling water and cook for 20-30 minutes, or until they are tender. You can season the beans with salt, pepper, or other herbs and spices to enhance their flavor.
Serving Size
A typical serving size for Lima Beans is around 1/2 cup, or about 100 G. This serving size contains approximately 123 calories, 8 grams of protein, and 8 grams of dietary fiber. To help you meet your daily nutrient needs, try incorporating Lima Beans into meals like salads, soups, or stews.
Recipe Ideas
There are countless ways to enjoy Lima Beans in your diet. Here are a few recipe ideas to get you started: - Lima Bean Salad with Feta Cheese and Cherry Tomatoes
- Lima Bean and Vegetable Stew
- Lima Bean and Tuna Salad
- Lima Bean and Tomato Soup
- Lima Bean and Ham Hock Soup
Storage Tips
To store Lima Beans, place them in an airtight container and store in the refrigerator for up to 5 days. You can also freeze cooked Lima Beans for up to 6 months. Be sure to thaw frozen beans in the refrigerator or microwave before using them in your favorite recipes.
Tips for Cooking Lima Beans
- Rinse Lima Beans thoroughly under running water before cooking to remove any dirt or debris.
- Cook Lima Beans with a piece of kombu seaweed to help soften them and improve their digestibility.
- Add salt, pepper, or other seasonings to the beans during the cooking process to enhance their flavor. - Do not add acidic ingredients like tomatoes or vinegar to the beans until they are fully cooked, as this can prevent them from becoming tender.
- If you are using canned Lima Beans, be sure to drain and rinse them to remove excess sodium.
Side Effects
While Lima Beans are generally safe to eat, consuming too many can lead to digestive discomfort like bloating, gas, and diarrhea. Additionally, Lima Beans contain a compound called cyanogenic glycosides, which can release toxic hydrogen cyanide when ingested in large amounts. To reduce your risk of experiencing side effects, be sure to eat Lima Beans in moderation and avoid consuming raw or undercooked beans.
Lima Beans vs. Other Legumes
Lima Beans are just one of many types of legumes that you can enjoy in your diet. Compared to other legumes like lentils, chickpeas, and black beans, Lima Beans are slightly higher in calories but lower in total carbohydrates and fat. Ultimately, the best legume for you will depend on your personal preferences and dietary needs.
In conclusion, Lima Beans are a power-packed source of nutrition that can help you achieve optimal health and well-being. By incorporating them into your diet on a regular basis, you can reap their many benefits and enjoy a delicious and satisfying source of plant-based protein and fiber.
5 Frequently Asked Questions about Lima Beans
1. What are Lima Beans?
Lima beans, also called butter beans, are a type of legume that are commonly consumed as a vegetable. They are native to South America and have been cultivated for thousands of years.
2. What are the nutritional benefits of Lima Beans?
Lima beans are a good source of protein, fiber, iron, and several vitamins and minerals. They are also low in fat and calories, making them a healthy food choice for those looking to manage their weight or improve their overall health.
3. How do you cook Lima Beans?
Lima beans can be cooked by boiling or steaming. To boil Lima beans, put them in a pot with enough water to cover them and bring to a boil. Reduce the heat and simmer for about 30 minutes, or until they are tender. To steam Lima beans, place them in a steamer basket and steam for 10-12 minutes.
4. Are Lima Beans safe for people with certain dietary restrictions?
Lima beans are naturally gluten-free and are a good source of protein for vegetarians and vegans. However, some people may have an allergy to legumes, including Lima beans, so it is important to check with a doctor before consuming them.
5. What are some ways to incorporate Lima Beans into meals?
Lima beans can be used in a variety of dishes, including soups, stews, salads, and casseroles. They can also be mashed and used as a substitute for mashed potatoes. Add Lima beans to your favorite recipes for an extra boost of protein and nutrition.