Lima Beans

Also known asLima Beans · Phaseolus lunatus

Name: Lima beans (Phaseolus lunatus) — flat, broad, pale green or creamy-white beans with a starchy, buttery, slightly sweet flavour. They are known as butter beans in Britain. Small types are called baby limas, and large ones Fordhook or giant limas.

Description

Lima beans were domesticated in the Andes of Peru more than 5,000 years ago, and the name comes from Lima, the capital of Peru. They spread through the Americas and were carried to Europe and Africa, and are important in Southern US and African cooking, in dishes such as succotash, a mix of lima beans and corn.

Lima beans contain natural cyanide-releasing compounds, in amounts that vary by variety, with dark-coloured wild and tropical types the highest. The United States and other countries set limits on the levels in commercial varieties, and cooking in plenty of water makes them safe.

Main nutrition value

Lima beans are an excellent source of plant protein, fibre, folate, iron, potassium and manganese, with little fat.

How best to be consumed

Lima beans are soft and creamy, and need thorough cooking.

1. Soak dried beans in plenty of water for 8 to 12 hours, then drain and rinse, which shortens cooking time and reduces gas.
2. Boil in plenty of fresh water, uncovered, for 45 to 90 minutes until tender, and discard the soaking water.
3. Cook with corn into succotash, or add to stews, soups and casseroles.
4. Mash into dips, or roast with olive oil and herbs.
5. Use frozen baby limas, which are quick to cook.

Overconsumption could cause…

Lima beans are healthy in food amounts when properly cooked.

1. Cyanide-releasing compounds in raw or undercooked lima beans, which cooking in plenty of water, uncovered, destroys.
2. Digestive upset (nausea, vomiting, diarrhoea) from raw or undercooked beans, which contain natural lectins that cooking destroys, so always boil dried beans thoroughly.
3. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in beans, particularly if you are not used to eating them, so build up gradually and drink water.
4. High sodium in canned beans, so choose no-added-salt cans and rinse them well.

GroupsBeansLegume familyHigh fibreHigh proteinLow fatLow sodiumRich in folateRich in ironRich in magnesiumRich in potassium

Related foodsButter BeansGreat Northern BeansKidney BeansNavy BeansRed BeansRed Kidney Beans

Wikipedia — Lima bean, used for origin, naming and history: https://en.wikipedia.org/wiki/Lima_bean