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	Search Quick Order Form» Departments Vitamins Minerals Supplements Herbs Home & Grocery Diet & Fitness Body & Bath More Ways to Shop Brands A-Z Natural Remedies Children & Infants Women's Health Men's Health Seniors Newsletter Sign Up Weekly health news, sale announcements and coupons!		Library Home > Food Guide > Lima Beans LIMA BEANS Introduction Buying and storing Preparation tips Nutritional highlights Health benefits and concerns References Sometimes referred to as the aristocrat of beans, lima beans have a mellow, creamy flavor. Lima beans, native to South America, are ancient legumes that are sometimes referred to as the aristocrat of beans. The climbing plants on which limas grow were already in cultivation when Columbus arrived in the Americas, and archaeologists have discovered 7,000-year-old limas in Peru. Generally whitish in color, flat, and variably sized, they turn pale green when cooked and have a mellow, creamy flavor. Varieties Limas are members of the kidney bean family and are predominantly available as two main types: large, “potato” limas and small, baby lima beans, which are half the size of the large variety. Another, less common, variety is the large, speckled Christmas lima. The colors of lima bean varieties range from off-white and pale green to red, purple, brown, and almost black. Buying and storing tips Avoid wrinkled or lackluster beans. Store dried lima beans in an airtight jar. Fresh, limas shelled from the pod are best cooked right away but will keep for a week or so in the refrigerator. Availability Dried, canned, or frozen limas are available year-round. Fresh beans, sold in the pod, are available seasonally in some markets. Preparation, uses, and tips Soak dried limas for six hours and cook on the stove uncovered for about one hour, or until tender. 1 cup of dried limas makes approximately 2 1/2 cups of cooked beans. Succotash, corn mixed with lima beans, is a traditional dish in the southern United States. Try puréeing lima beans as a substitute for milk in creamy soups. Nutritional Highlights Lima beans (large, boiled), 1 cup (188g) Calories: 216 Protein: 14.6g Carbohydrate: 39.2g Total Fat: 0.71g Fiber: 13.2g *Excellent source of: Iron (4.5mg), Potassium (955mg), and Folate (156 mcg) *Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines. Health benefits and concerns Hypothyroidism Some foods, including lima beans, contain natural substances that can promote goiter. These “goitrogens” appear to interfere with thyroid hormone synthesis. Cooking has been reported to inactivate this effect in Brussels sprouts, but it is not known if cooking lima beans would similarly decrease their goitrogenic activity.

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