Food for Thought Blog
January 8th, 2021Food
Lima beans, also known as butter beans originated in the South America. They are rich in fibre, protein, magnesium, potassium and phosphorus.
HOW TO CHOOSE
- Choose dried beans that have smooth skins, without shriveled or broken coats.
HOW TO PREPARE
- Soak dried lima beans overnight (8 hours or more). Rinse lima beans before cooking. Add 3 cups of water for every cup of dried lima beans when cooking.
- Saucepan: In a saucepan, combine dried lima beans and water. Cover and bring to a full boil. Reduce heat and simmer until tender (40 to 60 minutes).
- Microwave: Combine dried beans and water, cover and cook on high 10-15 mins.
- Canned lima beans: Rinse prior to eating/cooking to reduce sodium content.
HOW TO STORE
- Dried lima beans in sealed containers stored in a cool, dark and dry area can be kept for years.
- After cooked, drain, cool, cover and store in the fridge for up to 5 days.
HOW TO FREEZE
- Lima beans can be frozen in freezer bags or small containers for up to 6 months
- Lay the cooked lima beans flat in freezer bags or small containers.
Nutrient spotlight: phosphorus
Did you know: 1 cup (170g) of cooked lima beans provides 32% of an individual’s daily value of phosphorus?
- Assists in storing and using energy.
- Works with calcium to build strong bones and teeth.
- Helps maintain a normal pH in our bodies.
Sources of phosphorous:
Legumes (beans, peas, lentils), seeds, nuts, milk, cheese, yogurt, eggs, soy products, whole grains, meat, poultry and fish.
Click on a recipe to download it.