Baby Lima Bean Bake

Limas are legumes and members of the kidney bean family. They 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.

Lima beans, sometimes called butter beans, are a flat-shaped, creamy white-colored bean. They have a smooth, creamy, sweet flavor and cook up in 1 to 1-1/2 hours. They are a popular vegetable side-dish and are also added to soups and casseroles. Having a distinct flavor all their own, Lima beans make a delicious and hearty soup all by themselves.

When cooked lima beans are quite soft and won't hold their shape well if roughly handled. Lima beans are different enough from the other beans that they can seem like a nice break from "beans" when eating a large variety of different legumes in the diet.

These smooth, flat shaped, sweet tasting beans have a rich, starchy, meaty texture and a creamy, distinctive flavor. Lima beans are nutrient-dense and their richness generates feelings of satiety (they make you feel full). Limas consist of 73% carbohydrates, 3% fat and 20% protein and provide about 13g of fiber per cup.

Early explorers stored dry lima beans for long periods on their ships, recognizing that lima beans were a nutritious and highly concentrated food source for the sailors. Lima beans are a good source of vitamin B6, niacin, folate, lysine, iron, potassium and magnesium.

Studies suggest that intake of beans can help to lower LDL cholesterol levels, probably due to their soluble fiber content. Lima beans also contain the phytochemicals coumestrol and saponin, compounds that may impart anticancer benefits.

Basic Cooking Instructions

• Add 1 cup of dried Baby Lima Beans to 4 cups of water.
• Soak the beans for 8 hours or overnight.
• Discard the soaking water and add 4 cups of fresh water or broth.
• Bring to a boil slowly, skimming off any foam that may appear on the surface.
• When the water or broth is at full boil, reduce the heat, partially cover, and simmer until the beans are tender.
• Stir occasionally and add more water if necessary.
• The beans are done when they can be easily mashed.

Baked Baby Lima Beans

• Baby lima beans
• 2 Tablespoons Olive oil
• ½ cup Onion chopped
• ½ cup Celery chopped
• 1 bulb Garlic crushed
• ½ cup Balsamic vinegar
• 2 teaspoons Garlic powder
• 2 Tablespoons Dijon mustard
• 2 teaspoons Mrs. Dash original blend
• 1 teaspoon crushed red chilies
• Sea salt
• Crushed pepper

Directions

• In a large skillet sauté in olive oil, onion, celery and crushed garlic until slightly softened.
• In another large bowl mix together Lima beans with sautéed onion and celery and add all remaining ingredients. Stir lightly as to not break the beans.
• Pour into a baking pan, cover with tin foil and bake at 375 degrees for 20 minutes or until bubbling.

Bon Appetite!...TKH