Monday, April 19, 2021

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.

Modified Recipes
Lima Bean Burgers

Serves 4
Ingredients
1 (16 ounces) 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 a baking sheet, and bake for 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


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


Nutrition.gov News

Dietitian Blog List