Food of the Week [Part I]: Lovin’ the Lima

Posted May 5, 2008 at 04:00 PM by Katie Drummond

Section: Her Health, Her Nutrition, Healthy Eating, Recipes, Vegetarianism

Fresh summer produce is making its way to your grocery shelves, so we hope this influx of bright colors and bold tastes has put you in the mood for some nutritious cooking adventures. But remember that one cannot live on fruits and veggies alone - you need some protein, young lady! This week, we’re naming the good old, protein-rich lima bean as our Food of the Week, to inspire you to combine this legume with other fresh summer fare in the kitchen.

Lima beans are a fiber all-star, even compared to other legumes like chickpeas and black beans. The fiber in beans, combined with their protein content, means that they keep your blood glucose levels steady and your appetite under control - the perfect way to add a little heft to a noontime salad for lunch. Fiber has other benefits, including lowering cholesterol and maintaining regular, healthy digestion. This means that lima beans (and other fiber-filled foods) help to prevent problems like IBS and diverticulosis, as well as plain old constipation.

These beans are also a stellar source of protein, with one cup boasting around 15 grams, and a good source of iron - making them an ideal replacement for red meat in your diet. While some women are concerned that vegetarian eating will lead to anemia or sluggishness, the protein and iron in lima beans is a surefire way to wipe away this worry. Plus, unlike that big steak, lima beans are low in fat and contain only 200 calories per cup.

If you’ve already got the grill out and ready to go, combine your barbecue with these tasty, smoked lima beans for a lovely vegetarian party - some soy dogs, tortilla chips, and roasted vegetables will round out this meal nicely.

Recipe Profile

Perfect For: An afternoon picnic that celebrates all things summer

Prep Time: 1 hour

Servings: 4-6

Ingredients

2.5 cups canned lima beans (drained) 1/2 cup of chopped onion 1/2 cup of brown sugar 1/2 cup of catsup 1/4 cup agave 2 tsp of salt 1 tsp of liquid smoke 5 drops of Tabasco sauce

Cook the onions in a little oil over medium heat until clear, then add lima beans and heat for 3-5 minutes more. Combine this with the other ingredients, and pour into a lightly oiled baking dish. Heat at 350 degrees for 45 minutes or until beans are tender.