Healthy Appetizer
Lima beans are transformed into a fabulous Mediterranean spread that is yummy with a mix of fresh herbs and spices. You can substitute frozen edamame beans for the limas in Step 1; cook according to package directions.Makes about 1 1 /2 cups
ACTIVE TIME: 20 minutes
TOTAL TIME: 1 hour
EASE OF PREPARATION: Easy
1 10-ounce package frozen lima beans
4 cloves garlic, crushed and peeled
1/4 teaspoon crushed red pepper
2 tablespoons extra-virgin olive oil
4 teaspoons lemon juice
1 teaspoon ground cumin
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh dill
1. Bring a large saucepan of lightly salted water to a boil. Add lima beans, garlic and crushed red pepper; cook until the beans are tender, about 10 minutes. Remove from heat and let cool in the liquid.
2. Drain the beans and garlic. Transfer to a food processor. Add oil, lemon juice, cumin, salt and pepper; process until smooth. Scrape into a bowl, stir in mint, cilantro and dill.
NUTRITION INFORMATION: Per tablespoon: 25 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 3 g carbohydrate; 1 g protein; 1 g fiber; 56 mg sodium.
0 Carbohydrate Servings
Exchanges: Free food
MAKE AHEAD TIP: Cover and refrigerate for up to 4 days or freeze for up to 6 months.
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Garlicky Lima Bean Spread
Roasted garlic paste comes in a tube, which makes it easy to squeeze out just the amount you need. Look for it in the spice section of the supermarket. Use a 10-ounce package of frozen baby lima beans if you can't find fresh ones. Serve with summer vegetable crudités such as whole radishes, baby carrots, endive leaves, zucchini, and yellow squash strips.
Ingredients
2 cups fresh lima beans
1/3 cup fresh parsley leaves
1/3 cup water
1 tablespoon fresh lemon juice
1 tablespoon olive oil
2 teaspoons roasted garlic paste
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon hot sauce
Preparation
1. Sort and wash beans; drain and place in a medium saucepan. Cover with water to 2 inches above beans; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain.
2. Place beans and remaining ingredients in a food processor; process until smooth.
Yield 8 servings
Nutritional Information
CALORIES 67(24% from fat); FAT 1.8g (sat 0.3g,mono 1.2g,poly 0.3g); IRON 1.2mg; CHOLESTEROL 0.0mg; CALCIUM 18mg; CARBOHYDRATE 10.2g; SODIUM 157mg; PROTEIN 2.9g; FIBER 2.3g
8 servings (serving size: 3 tablespoons)serving size: 3 tablespoons
Cynthia Nicholson , Cooking Light, JUNE 2008
Facts About Lima Beans
These beans are named for Lima Peru. There are two varieties: the baby lima and the Fordhook. Both are pale green, plump-bodied and have a slight kidney-shape curve with a buttery flavor and creamy texture. The Fordhook is larger, plumper and fuller than the baby lima. In the South, dried limas are frequently called butter beans. When mottled with purple, they are called calico or speckled butter beans. Lima beans should not be eaten raw. They contain linamarin, which releases a cyanide compound when the seed is opened; however, cooking deactivates this compound. Many countries, including the U.S., restrict commercially grown varieties to those with very low cyanogen levels. The lima beans grown in Java and Burma have 20 to 30 times the concentration allowed in most Western countries.Lima beans have marvelous health benefits. In addition to having cholesterol lowering fiber, they work on keeping blood sugar low because of their fiber content. This is great for people with diabetes or hypoglycemia.
plural: lima beans
Ingredient
Season: June - September
How to select: Fresh lima beans are usually sold in their pods, which should be plumb, firm and dark green.
How to store: Refrigerate fresh lima bean pods in plastic for up to 1 week.
How to prepare: Shell pods just before using.
Matches well with: bacon, butter, cheddar cheese, corn, dill, garlic, lemon, nutmeg, olive oil, onions, parsley, tomatoes
Substitutions: lima beans = soy beans = fava beans
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