Lima beans, also known as butter beans, are a nutritious legume that offer several health benefits. Try this Lima bean hummus for a twist on traditional hummus.
Lima bean hummus is a creamy, flavorful dip that’s perfect for parties or a healthy snack.
Lima beans, also known as butter beans, are a nutritious legume that offer several health benefits. Here are some of the benefits of including lima beans in your diet:
- Rich in Nutrients: Lima beans are a good source of essential nutrients, including protein, fiber, folate, manganese, potassium, and iron. They are also a good source of B vitamins, particularly folate.
- Heart Health: The high fiber content in lima beans can help lower cholesterol levels, reduce the risk of heart disease, and improve overall heart health. The potassium in lima beans can also help regulate blood pressure.
- Digestive Health: The fiber in lima beans promotes healthy digestion by preventing constipation and supporting a healthy gut microbiome.
- Blood Sugar Control: Lima beans have a relatively low glycemic index, which means they can help regulate blood sugar levels, making them a good choice for people with diabetes or those at risk of developing diabetes.
- Weight Management: The combination of fiber and protein in lima beans can help you feel fuller for longer, which can aid in weight management and prevent overeating.
- Antioxidant Properties: Lima beans contain antioxidants, such as flavonoids and phenolic compounds, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.
- Bone Health: Lima beans are a good source of calcium, magnesium, and phosphorus, which are essential minerals for maintaining healthy bones and preventing osteoporosis.
- Rich in Iron: Lima beans are a good plant-based source of iron, which is important for preventing iron-deficiency anemia and maintaining energy levels.
- Vitamin K: They contain vitamin K, which plays a role in blood clotting and bone health.
- Folate Content: Folate is important for prenatal health, as it can help prevent birth defects when consumed by pregnant women.
- Protein: Lima beans are a source of plant-based protein, making them a valuable addition to vegetarian and vegan diets.
- Versatile and Delicious: Lima beans can be used in a variety of dishes, from soups and stews to salads and side dishes, making them a versatile and tasty addition to your meals.
It’s important to note that some individuals may be more sensitive to certain components in lima beans, such as lectins, which can cause digestive discomfort. Soaking, cooking, and processing can help reduce these effects. If you have dietary restrictions or specific health concerns, it’s advisable to consult with a healthcare professional or nutritionist before making significant dietary changes.
This Lima bean hummus is a simple twist on traditional chickpea hummus.
- 2 cups canned lima beans
- 2 cloves garlic, minced
- 1/4 cup tahini
- 1/4 cup fresh lemon juice (about 1 large lemon)
- 1/4 cup extra-virgin olive oil
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
- Optional garnishes: extra olive oil, paprika, chopped fresh parsley
- In a food processor, combine the lima beans, minced garlic, tahini, lemon juice, olive oil, cumin, salt, and pepper.
- Process the mixture until it's smooth and creamy. You may need to scrape down the sides of the food processor and process again to ensure everything is well combined.
- If the hummus is too thick, you can add a little water, one tablespoon at a time, and blend until you achieve your desired consistency.
- Transfer the hummus to a serving bowl.
- Drizzle some extra olive oil on top and garnish with a sprinkle of paprika and chopped fresh parsley if desired.
- Serve the lima bean hummus with pita bread, fresh vegetables, or as a spread for sandwiches and wraps.
You may also like: