Lima Beans

The Lima beans gets it name from the place where the early European explorers were thought to have first discovered them, is actually reflected in its name "Lima," the capital of Peru.

The pod of the lima bean is flat, oblong and slightly curved, averaging about three inches in length. Within the pod reside two to four flat kidney-shaped seeds that are what we generally refer to as lima beans. The seeds are generally cream or green in color, although certain varieties feature colors such as white, red, purple, brown or black. Lima beans feature a starchy, potato-like taste and a grainy, yet slightly buttery, texture.

The scientific name for lima beans is Phaseolus lunatus.

History

Although lima beans have been cultivated in Peru for more than 7,000 years, historians are unsure whether they originated there or in Guatemala. Soon after Columbus' discovery of America, Spanish explorers noticed different varieties of lima beans growing throughout the South America, Central America and the Caribbean. They introduced them to Europe and Asia, while the Portuguese explorers introduced lima beans into Africa. Since lima beans can withstand humid tropical weather better than most beans, they have become an important crop in areas of Africa and Asia.

Nutritional Profile

Lima beans are an excellent source of molybdenum and a very good source of dietary fiber and manganese. One cup of cooked lima beans provides 13 grams of fiber, that's 52.6% of the DV. Lima beans are good sources of folate, protein, potassium, iron, copper, phosphorous, magnesium and thiamin.

Health Benefits

Lima beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, lima beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, lima beans provide virtually fat-free high quality protein. You may already be familiar with beans' fiber and protein, but this is far from all lima beans have to offer.