Lima Beans

Lima beans serve as a delicious addition to a variety of dishes, common being soups, stews, fries, and the like. Because fresh lima beans are not available at all times, most people go for ones that are canned, or have been dried. These are also known as butter beans, as they have a starchy texture. Primarily, there are two kinds these beans come in; one is a larger species, while the other is smaller. The Andes is known to be the native place to the larger variety, and the smaller is believed to have been cultivated originally in Mesoamerica.

Lima Beans Nutrition Facts

To begin with, here is a table that will provide you with the basic nutritional values of these beans. The table is based on a serving size of 10 ounce.

Nutrients	Value
Total Fat	1 g (2%)
Sodium	215 mg (9%)
Total carbohydrate	60 g (20%)
Dietary fiber	18 g (72%)
Sugars	4 g
Protein	19 g
Vitamin A	591 IU (12%)
Vitamin C	39.8 mg (66%)
Vitamin B1 (Thiamin)	0.2 mg (15%)
Vitamin B2 (Riboflavin)	0.2 mg (11%)
Vitamin B3 (Niacin)	3.3 mg (17%)
Vitamin B6 (Pyridoxine)	0.4 mg (19%)
Vitamin B9 (Folate)	65.3 mcg (16%)
Pantothenic Acid	0.5 mg (5%)
Calcium	93.3 mg (9%)
Iron	5.7 mg (31%)
Magnesium	131 mg (33%)
Phosphorous	302 mg (30%)
Zinc	2.3 mg (15%)
Copper	0.5 mg (26 %)
Manganese	2.0 mg (101%)
Potassium	945 mg (27%)
Selenium	1.9 mcg (3%)

Lima beans calories - 320.

How to Grow Lima Beans

• First of all, you have to prepare the soil. Use an organic fertilizer for this purpose.
• Next you need to set up supports to help your lima beans grow. Tie these poles together at the top, and build a roof like formation.
• Two weeks after the last frost, is considered to be the ideal time to sow the seeds. Sow them 1 inch deep, and keeping a distance of 2 - 3 inches between two seeds.
• Weaker seedlings must be cut down to the soil level.
• The soil must be well drained and evenly moist. The soil must not be over-watered after sowing. Also, mulching is necessary once the temperature reaches over 60 degrees Fahrenheit.
• Use insecticidal soaps to get rid of pests, and keep the garden free of debris and wastes.
• Growing lima beans also entails dealing with diseases like blight, mosaic, and anthracnose. As soon as the symptoms are observed, get rid of the diseases parts, and dispose them.

Health Benefits
Butter beans...

• Help in reducing cholesterol and high blood sugar levels.
• Promote growth and development of cells; thanks to their richness in iron.
• Help in cutting the chances of developing heart diseases, because of their high content of magnesium and folate.
• Improve the metabolic rate of the body.
• Provide enough protein, that can be comparable to that provided by meat and dairy products.
• Are low in sodium thus, an ideal choice for those on a low-sodium diet.

Butter Beans Recipe

Ingredients:
Frozen lima beans - 4 cups
Chicken broth - 3 cans
Celery, chopped - 2 stalks
Potatoes, diced - 2
Onion, chopped - 2 small
Carrots, sliced - 3
Butter - ¼ cup
Bacon - 3 slices
Marjoram , dried - ½ tbsp.
Salt - 1 tsp.
Pepper - ½ tsp.

Directions:
First you would have to cook the bacon, until it becomes brown and crisp. The heat must be medium. Then, drain and crumble. Make a mix of the lima beans, potatoes, onions, celery, carrots, butter and the cooked bacon. Put this mix in a cooker, and season with salt, pepper and marjoram. Thereafter, pour in the broth. Cover the cooker and cook for about 7 hours on low heat. Serve hot!

To conclude, given their high folate (vitamin B9) content, lima beans help ensure healthy growth of the fetus. Ergo, they must form an important part of the diet of expecting mothers. Take care!