Lots of Lima Beans
Lima beans have a starchy yet buttery texture, which is why they are sometimes referred to as butter beans. There are two types of lima beans, baby beans and Fordhook. As the name suggests, baby beans are small and they have a mild flavor. Fordhook beans are bigger and plumper than baby beans and have a stronger taste. They appear to be the same bean in two different stages of growth; however they are completely different varieties altogether. Add link to Baby Lima bean article here.
Lima beans are versatile and can be used in the preparation of side dishes, main dishes, soups and salads. Fresh lima beans grow in flat pods. A single pod usually has three to five beans inside. They are slightly kidney shaped, very flat, and usually come in a bright green color. There are other, rarer varieties of lima bean that come in white, black, purple, and red. They are difficult to buy fresh in the United States, although you may occasionally find them in a farmer’s market. Those residing in the southern states are more likely to be able to purchase fresh lima beans. It is more common, however, to use lima beans dried, frozen, or canned.
Lima beans contain ten grams of a cholesterol-lowering fiber in one cup of cooked beans, and twelve grams of protein. Beans contain soluble fiber, which dissolves in water and forms a gel in the stomach, slowing the process of digestion and the rate at which the bloodstream transfers sugars. For more information regarding fiber visit http://www.americandiabetes.com/living-diabetes/diabetes-nutrition-articles/soluble-fiber-and-insoluble-fiber-whats-difference . Lima beans are also a great source of phosphorus, iron, and potassium.
When buying lima beans, make sure they are packed in an airtight container. This preserves the freshness and nutritional value. Check the beans for any insect and/or water damage. Avoid beans that are cracked or wrinkling. If you are purchasing frozen lima beans, shake the container. This will show you whether the beans are free to move, or have clumped together, indicating they have thawed and refrozen and are not useable.
One cup of dried lima beans yields about two cups of cooked beans. These are beans that require eight to ten hours of presoaking in cold water before they can be used for cooking. You can leave them to soak overnight. If you do not have the time for this, there is a quick soaking method. This requires adding two cups of water to a pot for every one cup of dried lima beans, and bringing the mixture to a boil and boiling for five minutes. Turn off the heat and allow the beans to soak for one hour, and then discard the water.
Cooking method:
You will require a pound of dry lima beans (approximately 2 cups), a pinch of salt and freshly ground pepper, 1/4 teaspoon of butter, and two quarts of water. Put the water and the soaked lima beans in a large sauce pan, bring to a boil and simmer for about an hour. Then, add butter, salt and pepper to the pot and continue simmering for another half hour. Cook until the mixture has thickened. The beans will be done when they are tender but not yet mushy. Lima beans are a very inexpensive, simple to make, nutritious and delicious side dish. Lima beans are also an excellent vegetarian or vegan dish, seasoned with sage, thyme, or rosemary, and topped with a drizzle of olive oil.
NOTE: Lima beans taste better and have a better texture when they are cooked on stovetop as opposed to in the microwave. If you prefer cooking with a microwave, follow the instructions printed on the label. Eating raw lima beans may cause you to fall ill. It is important that they be cooked before consumption to deactivate any harmful content.
Storage:
If stored properly, dried lima beans can be used for up to six months following their purchase. Keep them in an airtight container in a cool, dry place that is free from heat and/or moisture. Fresh lima beans can be refrigerated, but make sure to store them still in the pods and not in separated pieces. If they are kept in the refrigerator in an airtight container, they can be used for up to a week. Cooked lima beans should be eaten within two days, or frozen for later use, and should also be kept in an airtight container.
