The humble lima bean has been around for centuries, and it’s one of the most popular legumes used worldwide.
It’s also one of the most nutritious foods you can eat, especially when canned.
In this article we’ll look at what lima beans are, how to store them, and how to cook them.
We’ll also explore the health benefits of eating lima beans, as well as their shelf life — and how long you can keep them in your pantry.
What is the nutritional value of lima beans?
Lima beans are high in fiber, which helps with digestion and keeps blood sugar levels steady.
They have about 15 grams of fiber per cup (about half a pound).
Fiber is important because it can help prevent heart disease, cancer, diabetes, obesity, digestive issues, and other ailments.
Limas are also rich sources of folate, vitamin C, iron, magnesium, zinc, and potassium.
What are the health benefits of lima beans?
Lima beans contain soluble dietary fiber, which means that it dissolves in water.
This makes it easier for your body to digest, and it also reduces cholesterol levels and helps lower blood pressure.
Eating limas regularly is linked to improved overall health and reduced risk of chronic diseases like cancer, type 2 diabetes, and cardiovascular disease.
One study found that women who ate a diet rich in limas had a 45% lower risk of developing breast cancer compared to those who didn’t.
How many calories are in a can of lima beans?
A single can of frozen lima beans has about 120 calories, or about 4% of your daily recommended calorie intake.
Are lima beans a good source of protein?
Yes, limas are an excellent source of plant-based protein.
One cup contains about 5 grams of protein.
That’s less than 1/3rd of the daily recommended amount for adults, but more than 2/3rds of the minimum amount needed by children ages 9 years old and younger.
What is the shelf life of a can of lima beans?
Lima beans can last up to a year if stored properly.
If you store them in a cool dry place, they will last much longer.
The best way to preserve them is to freeze them first.
You can then transfer them into a freezer bag and put them in the fridge.
Once defrosted, the beans can be kept in the pantry for up to six months.
How should lima beans be cooked?
If you want to make lima beans taste better, add them to soups, stews, chili, casseroles, and anything else you would normally use canned beans in.
They’re also great on salads and sandwiches.
What are some recipes that include lima beans?
You can find hundreds of different ways to prepare lima beans.
Some delicious recipes include:
- Crock Pot Chili
- Black Bean Lime Soup
- Bean Dip
- Baked Lima Beans
- Lima Bean Casserole
- Fried Green Tomatoes
- Lima Bean Salad
- Lima Bean Spread
- Hoppin’ John
- Lima Bean Quesadillas
Are lima beans a popular food?
Lima beans are a staple in many cultures and cuisines across the world.
They’re often served alongside rice or pasta dishes, but they’re also eaten alone as a snack or starter dish.
What countries grow lima beans?
Lima beans originated in Peru.
Today, the country exports about 10 million tons of lima beans each year.
Other major producers include Brazil, Mexico, Argentina, China, India, and Canada.
What is the history of lima beans?
Lima beans were likely cultivated in South America thousands of years ago.
But the specific species was only identified scientifically in 1839.
Pioneer Woman Ham and Bean Soup Recipe
- 1 Pot
- Clean the beans and get rid of any small particles.
- Put the beans in a large bowl and add water, covering them two inches.
- Let them soak overnight to become tender.
- Drain the beans and put them in a pot.
- Add the chicken stock and 4 cups of water.
- Heat until they are boiling. Now, reduce heat and simmer over low heat.
- Separately, in a large skillet, cook the ham until brown and a little crisp.
- Remove the ham from the skillet and put it on a plate lined with paper towels.
- After draining the ham grease, add ½ or ⅔ of the ham to the beans.
- The rest will be used for garnishing.
- Add carrots, onions, and celery to the pan.
- Add black pepper and salt to taste, then cook for 3 to 4 minutes until they become soft.
- Put the tomato paste and garlic, stir and cook for a few more minutes.
- Add the vegetables, stir, then add the bay leaf.
- Continue simmering the beans on low heat until they are tender. (About 1 ½ hour)
- If you notice the liquid level is too low, add the broth.
- When the soup is ready, taste and add pepper or salt to your liking.
- You can also add tomatoes (optional).
- Sprinkle the chopped parsley on the reserved ham.
- Chop it and then serve.