Wednesday, April 20, 2016

April 20, Lima Bean Respect Day


Lima beans are fresh in summer, though they are most commonly found dried, canned or frozen, all year long. Lima beans are also known as "Butter Beans"  in many parts of the United States.

There are warnings to avoid raw lima beans because they contain linamarin (also called cyanogens), which releases a cyanide compound when the seed coat is opened," according to Fruits and Veggies Matter. Linamarin is deactivated during cooking.

Nutrition Information

Modified Recipes
Lima Bean Burgers

Serves 4
Ingredients
1 (16 ounce) can lima beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
1 clove garlic, peeled
1 egg or 2 egg whites
1 tablespoon chili powder
1 tablespoon cumin
1/2 cup bread crumbs

Directions
1. Preheat oven to 375 degrees F and spray baking sheet with a non-stick cooking spray. 
2. In a medium bowl, mash lima beans with a fork until thick and pasty. Finely chop bell pepper, 
onion and garlic and stir into mashed beans.
3. In a small bowl, stir together egg whites, chili powder, and cumin. Stir the egg mixture into the 
mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. 
4. Divide mixture into four patties. 
5. Place patties on baking sheet, and bake about 10 minutes on each side.
6. Serve on a whole wheat hamburger bun with kale, onion, tomato slices, and avocado.

Nutrition Facts: 255 Calories; 12g Protein; 44g Carbohydrates; 9g Dietary Fiber; 6g Total Sugars; 5g Fat; 0mg Cholesterol; 28mcg Folate; 4mg  Iron; 358mg Sodium

with Mint Vinaigrette (original recipe) from Emeril Lagasse, 
"Farm to Fork: Cooking Local, Eating Fresh"

The recipe needed very little modification, but with a few changes we were able to lower the calories, fat, sodium and sugar content. Excellent source of fiber, vitamin A, vitamin C and Folate and a good source of iron and calcium.

The Delaware Department of Agriculture
presents a Food for Thought 
video on Lima Beans.

Lima Beans: Educational Resources

Butter Beans and Lima Beans (PDF)
University of Florida. Sarasota County Extension.
Explores the difference between butter beans and lima beans.
Also provides nutritional information and recipes.

Kentucky Lima Beans (PDF)
Kentucky Cooperative Extension Service.
Information about selection, storage, preparation and a recipe.
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