Luscious Limas

Recently we had a our friend Eric over for dinner. As part of the meal we served this lima bean dish which is one that everyone likes. Eric not only had seconds, he asked for the recipe. I figure anytime you have a teenaged boy willingly eating lima beans and asking for more you've got a recipe that is a definite keeper.

Lima beans cannot be eaten raw as they contain a compound which turns into cyanide, however once cooked this compound is inactivated.  Lima beans are a good source of soluble fiber, with 13 grams in a one cup service.  This, coupled with their low glycemic index, make lima beans a good food for anyone looking to support more balanced blood sugars. 

 

Other benefits include:

 

• An excellent source of iron, one cup offers nearly 25% of the daily recommended intake
• Protein - one cup of lima beans can provide 15 grams of protein
• A wonderful source of folate which is an important B vitamin that is vital for DNA synthesis and repair while also supporting cellular and tissue growth
• Rich in isoflavones which have been shown to be anti carcinogenic for breast cancer 
• A good source of potassium which supports protein synthesis and carbohydrate metabolism as well as supporting nerve and muscle function
• There’s a good amount of manganese in lima beans; this co-enzyme supports metabolic activity as well as bone health
• Also a good source of magnesium which is required for over 300 enzymatic functions in the body

 

Lima beans are tasty and versatile. They can be added to soups, stews, are delicious creamed, turned into a mash, and can be wonderful either baked or slow cooked.  This recipe is one of our favorites, especially when we can get fresh lima beans from the farmer’s market.

 

Luscious Limas

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Ingredients

  

• 1 med. red onion diced
• 2 ribs celery diced
• 2 C. lima beans
• 1/2 C. vegetable broth
• olive oil
• 1 t. nutritional yeast
• salt and pepper

Instructions

 

• Saute the onion in the olive oil until just starting to soften
• Add the celery and saute 2 more minutes
• Add the lima beans and vegetable and cook on med-low until limas are cooked through
• Add extra broth if needed
• Sprinkle with nutritional yeast
• Add salt and pepper to taste