Lima Beans: Nutritious & Versatile

Welcome back to Dancing Hen Farm's blog! This week, we’re turning our attention to a hearty and versatile veggie—lima beans. Known for their buttery texture and mild flavor, lima beans are a fantastic addition to a variety of dishes. Let's explore their nutrition facts, some fun facts, and a few mouthwatering recipes. And as always, don’t forget to share your culinary creations and experiences on our social media!

Nutrition Facts

Lima beans are packed with nutrients:

Calories: Approximately 113 calories per 100 grams.
Vitamins: Rich in vitamin B6, folate, and vitamin C.
Minerals: Good source of potassium, iron, and magnesium.
Protein: Contains a significant amount of plant-based protein.
Fiber: High in dietary fiber, supporting digestive health.

Fun Facts

Also Known As:
- Lima beans are sometimes called "butter beans" due to their creamy texture when cooked.
Ancient Crop:
- Lima beans have been cultivated for over 4,000 years, originating in Central and South America.
Size Variations:
- Lima beans come in two main varieties: baby lima beans (smaller and more tender) and Fordhook lima beans (larger and starchier).
Nitrogen Fixers:
- Like other legumes, lima beans are nitrogen fixers, meaning they help enrich the soil by adding nitrogen back into it.
Fresh or Dried:
- Lima beans can be eaten fresh, dried, or frozen, making them a versatile pantry staple.

Recipes:

Lima Bean Salad with Lemon Vinaigrette

Ingredients:
- 2 cups cooked lima beans
- 1/2 red onion, finely chopped
- 1 cucumber, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked lima beans, red onion, cucumber, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Pour the vinaigrette over the salad and toss to coat.
4. Serve chilled or at room temperature as a refreshing side dish.

Lima Bean and Bacon Skillet

Ingredients:
- 2 cups cooked lima beans
- 4 slices bacon, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon crushed red pepper flakes (optional)
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish
Instructions:
1. In a large skillet, cook the chopped bacon over medium heat until crispy. Remove the bacon and set it aside, leaving the rendered fat in the skillet.
2. Add the chopped onion to the skillet and sauté until softened, about 5 minutes.
3. Add garlic, smoked paprika, and red pepper flakes, and cook for another minute.
4. Stir in the cooked lima beans and cook until heated through, about 3-5 minutes.
5. Season with salt and pepper.
6. Top with the crispy bacon and garnish with fresh parsley. Serve hot

Lima Bean and Veggie Stir-Fry

Ingredients:
- 2 cups cooked lima beans
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- Sesame seeds for garnish
Instructions:
1. In a large skillet or wok, heat sesame oil over medium-high heat.
2. Add garlic and ginger, and sauté for 1 minute.
3. Add bell pepper, zucchini, and carrot, and stir-fry for 3-4 minutes until slightly tender.
4. Stir in the cooked lima beans and cook for another 2-3 minutes until heated through.
5. Add soy sauce and honey, and stir to coat the vegetables and beans.
6. Garnish with sesame seeds and serve hot over rice or noodle

Share Your Creations!

We love seeing how you use the ingredients from our farm. Be sure to share pictures and your delicious experiences with lima beans on our social media channels. Tag us and use the hashtag #DancingHenFarmCSA. Happy cooking!