Lima beans, or Beans of the Pope, are legumes very rich in fiber and therefore useful against constipation and hemorrhoids. Let's find out better.
> 1. Description of the lima beans
> 2. Properties and benefits of lima beans
> 3. Calories and nutritional values ​​of lima beans
> 4. Allies of
> 5. Curiosities about lima beans
> 6. A recipe up your sleeve
Description of lima beans
Phaseolus limensis is an annual herbaceous plant of the legume family. As a denomination it is also known as Pope's bean, Phaseolus Brasilianus o Phaseolus lunatus.
Originally cultivated in South America, historical findings trace its use in Peru to 6000 BC. After the Spanish domination they were exported to the rest of America and Europe.
I lima beans they are very appreciated for their very tasty taste which lends itself to various preparations. When theirs are boiled creamy and buttery texture makes them appreciable even by the most refined palates.
The shape of the seed or bean is slightly flat, large in size and the color is white with purple / red veins. In America there are varieties of other colors such as green. Harvesting in the field takes place in August and September; they are then dried and usually stored for sale as dry beans to be rehydrated in water for about 12 hours before cooking.
Properties and benefits of lima beans
The Lima bean is a balanced food, rich in proteins (21,4%), carbohydrates (15%), lipids (3%), water. Source Vitamins such as E, PP, K, J and of group B (B1 B2 B3 B5 and B6) in addition to minerals such as calcium, potassium, phosphorus, iron, zinc and selenium.
The lima bean is cholesterol free being of vegetable origin and moreover it is rich in starch and both soluble and insoluble fibers. The percentage of fiber, allows use for the weight management since it leads to a precocious sense of satiety thus pushing to lower the portions of meals.
In addition, the fiber helps the metabolism thanks to the cleaning, a bit as if it were a sweeper, of our gastrointestinal tract, preventing ailments such as constipation and hemorrhoids.
Fiber controls and stabilizes the rapid rise in blood sugar levels after eating and, in addition, by consuming this bean we provide our body with a continuous and slow-consuming energy given by the complex carbohydrates.
In conclusion, compared to the classic beans, the richness of the lima bean consists of fibers and higher percentage of iron.
Calories and nutrition facts of lima beans
100 g of lima beans contain 338 kcal.
Furthermore, for every 100 g of this product, we have:
21,46 g protein
G carbohydrates 63,38
- of which sugars 8,5 g
0,69 g fat
- of which saturated 0,161 g
- of which monounsaturated 0,062 g
- of which polyunsaturated 0,309 g
Cholesterol 0 mg
Dietary fiber 19 g
Sodium 18 mg
Alcohol 0 g
Lima beans, allies of:
Heart, vessels, intestines.
Curiosities about lima beans
Plants try, for their survival, to secure the next generation and then often harmful or toxic substances are present in the seeds to prevent them from being consumed by animals and humans.
Beans (also seeds) also contain some anti-nutritional substances, such as cyanide, and for this they must be left soaking for several hours and the used water must be thrown away.
Some countries have selected lima bean varieties with low percentages of cyanide, while others have permitted dosages even 20 or 30 times higher.
In this case, however, the cooking time is extremely longer and serves to neutralize the harmful substances by dispersing the hydrogen cyanide in gas.
A recipe with lima beans
Soaking: 12 hours in cold water. Discard the soaking water.
Water and legume ratio: 6 parts of water and 1 parts of lima beans.
Cooking times: about 60 minutes in a traditional pot.
ingredients:
- 300 gr lima beans,
- 1 onion,
- 1 carrot,
- 1 coast celery,
- dry bread from days before,
- garlic,
- spices and rosemary,
- salt and olive oil ev
Preparation: Heat the olive oil ev, add the carrot, celery, onion into cubes or strips and lightly brown together with the garlic, finely chopped or left whole to taste. Cut the bread into small pieces, pass a clove of garlic and a drizzle of oil over the croutons and brown in the oven with a sprig of rosemary. Cook the previously soaked lima beans for about 50 minutes and drain. Add the lima beans to the rest followed by the crispy bits of bread. We serve with a drizzle of oil and spices to taste.
Lime beans among high-fiber foods: discover others
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