Lima Beans 101: Nutrition, Benefits, How To Cook, Buy, Store A Complete Guide

What is Lima Beans

Lima beans, also known as butter beans, are a type of legume that belongs to the same family as common beans, such as kidney beans and black beans. They are named after Lima, a city in Peru, where the beans were first discovered and cultivated. Lima beans are characterized by their flat, kidney-shaped seeds and come in both a green and a cream-colored variety.

Key characteristics of Lima beans include:

1. Shape and Size: Lima beans are flat and oval-shaped, with a broad, slightly curved side and a smaller, flat side. They are larger than many other beans, such as navy beans or black-eyed peas.
2. Color: Lima beans are available in two main varieties: green and cream. Green Lima beans are pale green when fresh and turn beige when cooked, while cream Lima beans are white or ivory in color.
3. Flavor: Lima beans have a mild, buttery, and slightly nutty flavor. The creamy texture and delicate taste make them a versatile ingredient in various recipes.
4. Texture: When cooked, Lima beans have a soft, creamy, and slightly mealy texture that pairs well with a wide range of seasonings and ingredients.

Lima beans can be used in both savory and sweet dishes, and they are often found in American Southern cuisine, where they are a staple in dishes like succotash. They are also used in soups, stews, casseroles, salads, and as a side dish. Lima beans are a good source of dietary fiber, protein, vitamins (such as folate), and minerals (like potassium and magnesium), making them a nutritious addition to your diet.

Other Names of Lima Beans

Lima beans are known by various names in different regions and languages. Here are some common alternative names for Lima beans:

1. Butter Beans: Perhaps the most widely recognized alternate name, particularly in the southern United States, is “butter beans.” This name reflects their creamy texture and buttery flavor when cooked.
2. Haba Beans: In Spanish, Lima beans are referred to as “habas” or “habichuelas,” depending on the region. This term is used in various Spanish-speaking countries.
3. Chad Beans: In some regions of the United Kingdom, Lima beans are known as “chad beans.”
4. Madagascar Beans: In Madagascar, Lima beans are called “Madagascar beans.”
5. Wax Beans: The name “wax beans” is sometimes used to describe the cream-colored variety of Lima beans due to their wax-like appearance.
6. Sieva Beans: Sieva beans are a specific variety of Lima beans with smaller seeds. The term “sieva beans” is sometimes used to refer to this particular type.
7. Rangoon Creeper Bean: In India, Lima beans are occasionally referred to as “Rangoon creeper bean.”
8. Manteca Beans: In certain Spanish-speaking regions, Lima beans are called “manteca beans” because of their buttery quality.
9. Borlotti Beans: In Italy, Lima beans are known as “borlotti beans” or “cranberry beans,” referring to a specific variety with speckled or mottled seeds.
10. Haba Verde: In some Latin American countries, Lima beans are referred to as “haba verde,” which translates to “green bean.”
11. Pallar Beans: In certain South American countries like Peru, Lima beans are called “pallar beans.”
12. Cannellini Beans: Although Cannellini beans are a distinct variety, their name is sometimes used interchangeably with Lima beans in Italian cuisine.

The name “Lima bean” is commonly used in North America and some other English-speaking regions. The alternate names for Lima beans reflect their popularity and cultivation in various parts of the world.

Nutritional Value of Lima beans

Lima beans, also known as butter beans, are a nutritious legume that provides a range of essential nutrients. Here’s a breakdown of the approximate nutritional value of cooked Lima beans per 100 grams:

Nutrient	Amount per 100g
Calories	115 kcal
Protein	6.9 grams
Carbohydrates	20.2 grams
– Dietary Fiber	5.3 grams
– Sugars	3.4 grams
Fat	0.4 grams
Vitamins and Minerals
– Folate (Vitamin B9)	81 micrograms (20% DV)
– Thiamine (Vitamin B1)	0.1 milligrams (9% DV)
– Riboflavin (Vitamin B2)	0.1 milligrams (7% DV)
– Niacin (Vitamin B3)	0.7 milligrams (4% DV)
– Vitamin B6	0.2 milligrams (11% DV)
– Vitamin C	0.9 milligrams (2% DV)
– Calcium	24 milligrams (2% DV)
– Iron	1.8 milligrams (10% DV)
– Magnesium	24 milligrams (6% DV)
– Phosphorus	39 milligrams (6% DV)
– Potassium	220 milligrams (5% DV)
– Zinc	0.4 milligrams (3% DV)
– Copper	0.1 milligrams (4% DV)
– Manganese	0.3 milligrams (12% DV)
– Selenium	0.6 micrograms (1% DV)

Lima beans are a nutritious source of protein, dietary fiber, vitamins, and minerals. They are particularly rich in folate (Vitamin B9), which is important for cell division and the formation of DNA. Additionally, Lima beans provide essential nutrients like thiamine (Vitamin B1), riboflavin (Vitamin B2), and iron. Incorporating Lima beans into your diet can contribute to your overall nutrient intake.

Benefits of Lima beans

Lima beans, also known as butter beans, offer a range of health benefits due to their nutrient-rich composition. Here are some of the benefits of including Lima beans in your diet:

1. Rich in Protein: Lima beans are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for muscle health, tissue repair, and overall body function.
2. Dietary Fiber: Lima beans are high in dietary fiber, particularly soluble fiber. Fiber supports digestive health by promoting regular bowel movements and can help with weight management by increasing feelings of fullness.
3. Heart Health: The fiber, potassium, and magnesium content in Lima beans can contribute to heart health. Fiber helps lower cholesterol levels, while potassium and magnesium help regulate blood pressure and reduce the risk of heart disease.
4. Blood Sugar Control: Lima beans have a low glycemic index, which means they can help stabilize blood sugar levels. The soluble fiber in these beans slows down the absorption of glucose and can be beneficial for individuals with diabetes or those at risk of developing it.
5. Weight Management: Lima beans are relatively low in calories and high in fiber and protein, making them a filling and satisfying food choice. Including Lima beans in your diet can support weight management and help control appetite.
6. Antioxidants: Lima beans contain antioxidants, including flavonoids and phenolic compounds, which can help protect cells from oxidative damage and reduce inflammation.
7. Folate (Vitamin B9): Lima beans are a good source of folate, an essential B-vitamin important for cell division and the formation of DNA. Adequate folate intake is crucial during pregnancy to prevent birth defects.
8. Thiamine (Vitamin B1): Thiamine is necessary for energy metabolism and nervous system function, and Lima beans provide a significant amount of this vitamin.
9. Iron: These beans provide iron, which is vital for transporting oxygen in the blood. Including Lima beans in your diet can help prevent iron-deficiency anemia.
10. Bone Health: Lima beans contain minerals like calcium, phosphorus, and magnesium, which are important for maintaining healthy bones and preventing bone-related disorders.
11. Digestive Health: The fiber in Lima beans supports a healthy gut by promoting the growth of beneficial gut bacteria. This prebiotic effect can enhance digestion and boost the immune system.
12. Reduced Risk of Chronic Diseases: Consuming Lima beans as part of a balanced diet may help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
13. Satiety and Weight Loss: Lima beans’ combination of fiber and protein can help increase feelings of fullness and reduce overall calorie intake, which can aid in weight loss and maintenance.

It’s important to note that while Lima beans offer numerous health benefits, they should be cooked thoroughly before consumption to eliminate naturally occurring compounds that can be toxic if consumed in their raw or undercooked form. Proper cooking renders Lima beans safe to eat and enhances their digestibility and flavor.

What Does Lima beans Taste Like

Lima beans, also known as butter beans, have a mild, slightly nutty, and buttery flavor. Their taste is not overpowering, which makes them versatile and suitable for a wide range of dishes. When cooked, Lima beans have a soft, creamy texture on the inside while retaining their shape.

The mild and slightly buttery taste of Lima beans allows them to absorb and complement the flavors of the ingredients and seasonings they are cooked with. This versatility makes them an excellent addition to soups, stews, salads, casseroles, and side dishes.

Overall, Lima beans provide a subtle and pleasant taste that can enhance the flavor and richness of many recipes, making them a popular choice in various cuisines around the world. Their flavor profile makes them a great ingredient for both savory and sweet dishes.

How to Cook Lima beans

Cooking Lima beans, also known as butter beans, is a straightforward process. Whether you’re using dried or canned Lima beans, here are basic instructions for cooking them:

Dried Lima Beans:

1. Rinse and Sort: Start by rinsing the dried Lima beans under cold running water. Remove any debris, small stones, or imperfect beans. This step helps ensure that your cooked beans are clean and free from impurities.
2. Soak the Beans (Optional): Soaking Lima beans can help reduce cooking time and improve digestibility. There are two common methods for soaking:
   • Overnight Soak: Place the rinsed beans in a large bowl and cover them with enough cold water to submerge them completely. Allow them to soak for at least 6 to 8 hours or overnight.
   • Quick Soak: If you don’t have time for an overnight soak, you can do a quick soak. Place the rinsed beans in a large pot, cover them with water, and bring the water to a boil. Boil for 2-3 minutes, then remove the pot from heat, cover, and let the beans soak for about 1 hour.
3. Cook the Beans: After soaking, drain and rinse the beans. Place them in a large pot and cover them with fresh water. The amount of water should be about 2-3 inches above the beans. Optionally, you can add seasonings or aromatics like garlic, onions, bay leaves, or herbs to flavor the beans.
4. Simmer: Bring the pot of beans to a boil over high heat. Once boiling, reduce the heat to a gentle simmer and partially cover the pot. Allow the beans to simmer for about 1 to 1.5 hours or until they are tender. Cooking times may vary depending on the age and size of the beans.
5. Add Salt: It’s generally recommended to add salt toward the end of cooking, as adding salt early can sometimes toughen the beans. Season the beans with salt to taste during the last 15-30 minutes of cooking.
6. Check for Doneness: To check if the beans are done, take a bean and taste it. It should be tender but not mushy. Cooking times may vary, so adjust as needed.
7. Drain and Use: Once the beans are cooked to your desired level of tenderness, drain them. They are now ready to be used in your favorite recipes, whether it’s soups, stews, salads, pasta dishes, or as a side dish.

Canned Lima Beans:

Canned Lima beans are precooked and ready to use, so they require less preparation:

1. Open the Can: Simply open the can of Lima beans using a can opener.
2. Drain and Rinse (Optional): While it’s not necessary, some people prefer to drain and rinse canned beans before using them to remove excess sodium or the canning liquid.
3. Use in Recipes: Canned Lima beans can be added directly to your recipes, such as soups, stews, salads, or side dishes. They just need to be heated through since they are already cooked.

Lima beans are a versatile ingredient that can be used in various culinary creations. Adjust your cooking method and seasonings to suit your preferred dishes and flavor profiles.

How To Use Lima beans

Lima beans, also known as butter beans, are versatile legumes that can be used in a variety of dishes. Here are some popular ways to use Lima beans:

1. Soups and Stews: Lima beans are a classic addition to soups and stews. They add creaminess and heartiness to dishes like vegetable soup, ham and bean soup, or chili.
2. Casseroles: Incorporate Lima beans into casseroles for added texture and nutrition. They work well in dishes like succotash, green bean casserole, or baked bean casserole.
3. Salads: Lima beans can be used in salads to boost their protein and fiber content. Combine them with vegetables, herbs, and your choice of dressing for a nutritious side or main dish salad.
4. Side Dishes: Serve cooked Lima beans as a simple side dish seasoned with herbs, olive oil, and a pinch of salt and pepper. They pair well with grilled or roasted meats.
5. Hummus: Make Lima bean hummus by blending cooked Lima beans with garlic, lemon juice, tahini, and olive oil. Serve it as a dip with pita bread or vegetable sticks.
6. Pasta Dishes: Mix cooked Lima beans with pasta and your favorite sauce for a filling and protein-rich meal. It’s a great way to add creaminess to pasta dishes.
7. Sautéed: Sauté Lima beans with garlic, onions, and other vegetables in olive oil for a flavorful side dish. You can add herbs and spices for extra flavor.
8. Mashed: Mash cooked Lima beans and season them with garlic, butter, or olive oil for a creamy side dish alternative to mashed potatoes.
9. Tacos and Burritos: Use Lima beans as a filling for tacos, burritos, or enchiladas, along with other ingredients like cheese, salsa, and vegetables.
10. Curries: Lima beans can be used in vegetarian or vegan curry recipes. They absorb the flavors of spices and provide a creamy texture.
11. Dips and Spreads: Create bean dips or spreads by blending cooked Lima beans with olive oil, garlic, lemon juice, and herbs. Use them as a spread for sandwiches or as a dip for crackers and veggies.
12. Baked Goods: Lima beans can be used in some baked goods to add moisture and creaminess. For example, Lima bean brownies are a popular bean-based dessert.
13. Grain Bowls: Top grain bowls with cooked Lima beans for an extra protein source and creamy texture.

When using Lima beans in recipes, consider adjusting the seasoning and flavorings based on the specific dish you’re preparing. Lima beans readily absorb the flavors of the ingredients they are combined with, making them a versatile and tasty addition to a wide range of recipes.

Substitute for Lima beans

If you need a substitute for Lima beans in a recipe, you can choose from a variety of other beans and legumes that have similar textures and flavors. Here are some common substitutes for Lima beans:

1. Great Northern Beans: Great Northern beans have a mild, nutty flavor and a similar texture to Lima beans. They can be used in soups, stews, casseroles, and salads.
2. Cannellini Beans (White Kidney Beans): Cannellini beans have a creamy texture and a mild flavor. They are a suitable substitute for Lima beans in various recipes, especially in salads and Italian dishes.
3. Navy Beans: Navy beans are small, oval-shaped beans with a mild taste and a creamy texture. They work well as a substitute for Lima beans in recipes like soups and stews.
4. Butter Beans: While often used interchangeably with Lima beans, butter beans are a variety of Lima beans. If you’re looking for a different name but a similar taste and texture, use butter beans.
5. Chickpeas (Garbanzo Beans): Chickpeas have a firmer texture than Lima beans but can be used as a substitute in some recipes, such as salads and Mediterranean dishes.
6. Black-Eyed Peas: Black-eyed peas have a mild, slightly nutty flavor and a firm texture. They are suitable as a substitute for Lima beans in recipes like salads and Southern dishes.
7. Pinto Beans: Pinto beans have a slightly earthy flavor and a texture that is firmer than Lima beans but can still work as a substitute in some recipes, particularly in Mexican and Southwestern cuisine.
8. Adzuki Beans: Adzuki beans have a slightly sweet flavor and a similar texture to Lima beans. They can be used in both savory and sweet dishes.
9. Red Beans: Red beans, such as small red kidney beans or Adzuki beans, can be a visual match if color is a significant consideration in your recipe. They have a slightly different flavor but a similar texture.
10. Black Beans: Black beans have a different color but a similar texture to Lima beans. They are slightly sweeter and can work as a substitute in many recipes.

When substituting beans in a recipe, keep in mind that the flavor and texture of the dish may vary slightly, depending on the beans you choose. Adjust the seasoning and flavorings as needed to suit your taste preferences and the specific requirements of your recipe.

Where to Buy Lima beans

You can purchase Lima beans, also known as butter beans, at various places, including grocery stores, specialty food stores, and online retailers. Here are some common options for where to buy Lima beans:

1. Grocery Stores: Most well-stocked grocery stores carry both dried and canned Lima beans in the dry goods or canned food section. Check your local supermarket or chain grocery store for availability.
2. Health Food Stores: Specialty health food stores and natural food markets often stock Lima beans, sometimes in bulk bins or packaged containers. They may also carry organic and non-GMO options.
3. International or Ethnic Markets: Stores that specialize in international or Hispanic foods frequently have Lima beans in stock, particularly if you’re looking for a specific brand or variety.
4. Online Retailers: Online shopping platforms such as Amazon, Walmart, and specialty food websites offer a wide selection of Lima beans in various forms, including dried, canned, and organic options.
5. Farmers’ Markets: In some areas, you may find local farmers’ markets that sell dried Lima beans, particularly if they are grown locally. This can be a great way to support local farmers and obtain fresh, high-quality beans.
6. Food Co-ops: Food cooperatives or co-op stores focusing on organic and natural products may carry dried Lima beans.
7. Bulk Food Stores: Some bulk food stores allow you to purchase dried Lima beans in the quantity you desire, which can be particularly convenient if you need a large amount.

When buying Lima beans, you can choose between dried and canned versions, depending on your preferences and the convenience you require for your recipes. Dried beans generally need soaking and cooking, while canned beans are pre-cooked and ready to use. Additionally, consider checking the labels for any added ingredients or preservatives, especially when purchasing canned beans.

How To Store Lima beans

Properly storing Lima beans, whether they are dried or canned, helps maintain their quality and prevent spoilage. Here are guidelines on how to store Lima beans:

Dried Lima Beans:

1. Cool, Dry Place: Store dried Lima beans in an airtight container in a cool, dry place. A pantry or cupboard is an ideal location. Keep them away from direct sunlight, heat, and moisture, which can cause them to spoil or become infested with pests.
2. Sealed Container: Ensure that the container you use has a tight-sealing lid to prevent moisture from entering and pests from getting in. Mason jars, plastic containers, or resealable bags work well.
3. Labeling: Consider labeling the container with the date of purchase to help you keep track of their freshness. Dried beans can last for a long time, but it’s still good to know their age.

Canned Lima Beans:

1. Room Temperature: Store unopened canned Lima beans at room temperature in a cool, dry place, such as a pantry or cupboard. There’s no need for refrigeration before opening.
2. Refrigeration After Opening: Once a can of Lima beans is opened, transfer any unused portion to an airtight container and refrigerate it. Canned beans can lose their quality when exposed to air, so sealing them in an airtight container helps maintain freshness.
3. Use in a Timely Manner: For opened canned beans, try to use them within a few days. Canned beans are precooked, so they have a shorter shelf life after opening compared to dried beans.
4. Check for Spoilage: Always inspect canned beans for any signs of spoilage before using them. If the can is dented, bulging, or damaged, or if there are any unusual odors, colors, or textures in the beans, discard them.

Proper storage practices help prevent the growth of mold, bacteria, and pests, ensuring that your Lima beans remain safe and suitable for consumption. Remember that dried beans can last for an extended period if stored correctly, while canned beans have a shorter shelf life after opening and should be used promptly or refrigerated.

Frequently Asked Questions (FAQs)