Being a North Indian, I grew up eating French and cluster beans, but Lima beans? Never heard of them! They’re rare in Indian kitchens, hai na?
But did you know Lima beans have been around for 7,000 years and were a prized crop of the Inca civilization? Yet, we barely use them in our desi meals!
I first tried them, I thought why don’t we cook with them more? Lima beans are a nutritional goldmine. It is rich in protein, fiber, and iron, supporting digestion, heart health, and blood sugar control. Plus, if you are on a weight loss plan, this legume is a superfood for you!
Curious about these beans,
What Are Lima Beans?
Lima beans are also known as butter beans. They are large, creamy-textured legumes known for their mild flavor and high nutritional value.
The shape of this bean is like a half-moon where the small white seeds are the legumes, and the green shell is the pod. The pod should be removed before eating.
Nutritionally, these little treats have lots of plant-based protein, making them a super addition to vegetarian and vegan diets. They’re also rich in fiber, iron, potassium, and magnesium- all important for good health.
These creamy beans have a relatively low glycemic index for anyone managing their levels of blood sugar. They will not cause the blood sugar to spike and are, therefore, diabetic-friendly.
Origin And Varieties Of Lima Beans
Lima beans have been cultivated for over 7,000 years, with their origins tracing back to Peru and Central America. The name “Lima” actually comes from Lima, the capital of Peru, where these beans were heavily traded.
There are two main varieties of Lima beans:
- Large Lima Beans (Butter Beans) – Creamy, starchy, and perfect for stews and curries.
- Baby Lima Beans – Smaller, milder in flavor, and ideal for quick-cooking dishes.
In India, people sometimes mistake them for double beans, a similar-looking legume in South Indian cuisine.
How Lima Beans Are Used Globally Vs. In India
Globally lima beans are a staple in many cuisines, appearing in:
- Latin America – Used in hearty stews and rice dishes.
- Southern U.S. – A key ingredient in butter bean soups and casseroles.
- Mediterranean & African dishes – Added to salads and slow-cooked meals.
In India, it is not as common. Lima beans (often mistaken for double beans) can be found in:
- South Indian gravies – Used in sambars, kurmas, and mixed vegetable dishes.
- North Indian curries – Can be a nutritious alternative to rajma or chole.
- Pulao & khichdi – A protein boost for one-pot meals.
Lima beans, or as you prefer to call them, butter beans or double beans, aren’t a staple in every Indian kitchen, but they should be!
In India, people often call these beans “Vaal” in Gujarati and “Pawta” in some regions. Though lima legumes aren’t a staple in traditional Indian cuisine, various regional dishes, like Vaal nu Shaak and Pawta curry, feature them.
Nutritional Benefits Of Lima Beans
Are lima beans good for you? Yes, it is. Here’s why I’m totally sold on limas being added to my diet, and I think you’ll love them, too:
1. Rich Source Of Plant-Based Protein
Being a vegetarian, I am always on the lookout for good sources of protein. Lima really packs that punch I’d be looking for, with rather high amounts of plant-based protein for maximum energy levels throughout the day. According to the U.S. Department Of Agriculture, 100 gm of these beans provide 7.8 gm of protein!
2. Lima Beans Are Loaded With Fiber
These lima or butter beans are really rich in fiber, which doesn’t just aid the digestion process but keeps me full for quite a long time. They keep my tummy satisfied, help digest everything, and even reduce bloating. Guess it is a win-win once you try to eat clean.
3. Helps In Weight Management
I know I probably should try to lose weight, but it is tough if I have to give up tasty food. Well, these beans are pretty tasty, so I do opt for limas. A review by the NIH concluded that eating legumes can significantly aid in weight loss by reducing appetite and increasing fat burn.
The fiber in them helps me deal with cravings and an hour after lunch, I don’t feel that I want to reach for a snack. I seem to feel fuller for quite a bit longer with these beans. So, make sure to connect with a dietitian to add them to your weight loss diet plan!
4. Heart-Healthy
Lima legumes are low in fat and contain no cholesterol, so they are great for keeping your heart in good shape. Moreover, these beans contain potassium and magnesium, which help control blood pressure. I love knowing that something that tastes as awesome as limas could also be heart-friendly!
5. Lima Beans Regulates Blood Sugar
For anyone regulating blood sugars, these beans are a great addition to a diet chart for diabetic patients. They have a low glycemic index of 46, so they won’t spike your blood sugars. A big plus for me: steady energy all day with no crashes.
Additionally, a study review by the NIH found that eating legumes regularly helps improve blood sugar control in people with diabetes.
6. Rich in Antioxidants
That’s one of the great reasons to eat lima legumes: they are simply packed with antioxidants! These help protect against free radicals, which cause cell damage and ultimately lead to aging and other health problems.
7. Boosts Iron Levels
Most of us experience iron deficiency, especially women. Lima pods are just one of the other sources of that great iron that boosts energy and doesn’t allow individuals to feel laziness or tiredness. Since I started putting them into my meals, I can distinctly notice a real difference in my energy level from day to day.
These seven benefits are reason enough for me to reach for limas more often. They are healthy additions to meals, so they are easy to blend into our regular desi recipes. Trust me, once you add lima beans benefits to your sabzi or dal, you’ll wonder why you hadn’t tried them sooner!
How To Cook Lima Beans The Indian Way?
Lima beans, though not a staple in Indian kitchens, can easily be incorporated into traditional dishes with the right preparation and spice combinations. Their creamy texture and mild flavor make them a great substitute for common pulses like rajma and chole. Whether added to curries, pulao, or stir-fries, they bring both taste and nutrition to your meals.
Soaking And Preparing Lima Beans
Like most legumes, dried lima beans need to be soaked before cooking to reduce cooking time and improve digestibility. Soaking also helps remove anti-nutrients that may hinder mineral absorption.
- Rinse thoroughly: Wash the beans under running water to remove any dirt or debris.
- Soak overnight: Place them in a bowl with enough water to cover them by at least 2 inches and leave them overnight. For a quick soak, use hot water and let them sit for 2-3 hours.
- Drain and rinse: After soaking, discard the water and rinse the beans before cooking.
- Pressure cook or boil: Add the soaked beans to a pressure cooker with fresh water (1:3 ratio) and cook for 3-4 whistles. Alternatively, boil them in a pot for 30-40 minutes until soft.
Popular Indian Recipes Using Lima Beans
1. Lima Beans Curry (Dal Style)
Lima beans can be transformed into a flavorful dal-style curry, similar to rajma or chole.
- Cook the beans with tomatoes, onions, garlic, and a blend of Indian spices like cumin, coriander, turmeric, and garam masala.
The result is a thick, comforting gravy that pairs well with rice or rotis.
2. Lima Beans Pulao
For a protein-packed rice dish, try adding lima beans to a fragrant pulao.
- Sauté whole spices like bay leaves, cloves, and cardamom in ghee.
- Then add soaked basmati rice, pre-cooked lima beans, and water.
- Lastly, season with salt and garam masala, and let it cook to perfection.
This simple yet nutritious dish makes for a wholesome one-pot meal.
3. Stir-Fried Lima Beans With Indian Spices
A quick and easy way to enjoy lima beans is to stir-fry them with mustard seeds, curry leaves, and spices.
- Simply heat oil, and add mustard seeds, chopped onions, green chilies, and boiled lima beans. Season with turmeric, red chili powder, and salt.
- Stir-fry for a few minutes, and enjoy it as a side dish with chapati or dal-rice.
Lima Beans vs. Other Common Indian Pulses
While lima beans may not be as common in Indian households as rajma, chole, or moong dal, they offer a unique taste and texture along with comparable nutritional benefits.
- In comparison with kidney beans (rajma), lima beans have a slightly milder flavor but a similarly creamy consistency.
- They are also lower in calories than chickpeas (chole), making them a great option for weight-conscious individuals.
- Unlike moong dal, which is quick to cook, lima beans require soaking and longer cooking time, but their rich protein and fiber content make them worth the effort.
Are There Any Side Effects Of Lima Beans?
Are lima beans healthy? Okay, so while I’m a pretty big Lima fan and a big advocate for all the goodness that brings to the table, there are a few drawbacks we should be aware of. Here’s the lowdown on the things I’ve noticed about these beans:
1. Raw Limas Can Be Toxic
Raw beans of lima contain a compound known as linamarin, which gets metabolized into cyanide when ingested. However, you can easily avoid the risk by soaking and cooking the beans properly. Boiling or pressure-cooking lima beans removes any harmful substances, making them safe to eat.
2. Gas And Bloating
Now, that’s something I’ve experienced firsthand: the stomach troubles. Like most beans, limas can be pretty gassy and bloated if you’re not used to an increased fiber intake.
However, soaking them overnight before cooking them helps reduce some of the gas-producing compounds and has thus become something of a time-tested technique for me.
3. Lima Beans Takes A Long Time To Cook
You need to soak overnight and then cook pretty much for a good half of the day. I have had days when I forgot to soak them and then had to change the dinner plans.
So, if you are in a hurry, then it can feel a bit of a hassle. Of course, you can always resort to canned beans to save time, but I prefer the taste and texture of fresh ones.
4. May Cause Allergic Reactions
According to the National Library of Medicine, some people are allergic to legumes. So, if you have never tried them, then that would be the perfect time to do a little test portion so you know just how your system reacts.
6. Lima Beans Can Be High In Carbs
These beans will probably need to be kept in check if you are doing a low-carb diet– they’re full of fiber and contain a decent amount of carbs, so you should watch your portion sizes. I don’t really care because they’re complex carbs, meaning they give you energy but do not send your blood sugar levels through the roof, but in case you have a certain diet to follow, that’s something you might be trying to stay away from.
From Sabzi To Snacks: Fun Ways To Indianize Lima Beans!
If you are considering trying limas, which I think everyone should, the first thing you’ll need to do is know where to get them. While finding its fresh version in the average grocery store might be challenging, the dried beans can be found in most markets.
You can check your nearest supermarkets or organic stores or even buy them online. If you get lucky, you might find fresh lima seeds; however, the dried ones work just as well once soaked and cooked.
Now, talking about some fabulous ways of creating healthy recipes using butter beans:
1. Add In Dal or Curry
This is my favorite! Lima or butter beans can very easily be worked into one of your favorite dals or curries.
Whether it’s something simple like a basic dal tadka or something a little more complex, like a coconut-based curry, limas add a delicious creamy texture that just really goes well with the Indian spices.
I like to throw them into a tomato onion gravy with cumin, turmeric, and a pinch of garam masala—so comforting and healthy!
2. Lima Bean Sabzi
When combined with seasonal vegetables such as potatoes, carrots, and spinach, these beans would add flavor to this quick sabzi.
I generally sauté onions, tomatoes, and spices and mix the cooked limas and all the veggies for a hearty, full flavor. Serve it with roti or rice for a complete meal.
3. Lima Beans Nutrition In Pulao or Biryani
It’s a wonderful way to sneak extra nutrition into your meal. For example, add peas or carrots to a veg pulao and add cooked lima legumes for that added bite. They soak all the spices beautifully and give your rice dish a whole twist.
I really like to simply make a vegetable pulao using cumin seeds, cloves, and cinnamon, and then add the lima legumes for protein. And yes, they work well in biryani, too!
4. Beans Chaat
Snacky? Get a healthy, high-protein chaat going with buttery beans. I kinda just mix boiled limas with some chopped onions, tomatoes, green chilies, coriander, and a squeeze of lime juice.
Finish it off with chaat masala and maybe a little tamarind chutney for a tangy, spicy treat. It’s light, refreshing, and way healthier than your typical fried snacks.
5. Soup or Stew
It is wonderful for those days when I need hot warmth inside. I really love making a healthy vegetable soup with butter beans here, but you can use these beans as a base to make a great Indian-spiced soup.
Simmer with garlic, ginger, cumin, and a hint of turmeric, and then add some veggies such as carrots and spinach; voila. That is a wholesome, warming meal. Serve with some whole wheat bread, and you are all set.
6. Lima Beans Paratha or Stuffed Rotis
Paratha and rotis are our daily meals, right? So, this is a great way to sneak in extra protein.
Mash boiled lima legumes and mixed them with ajwain, cumin, and coriander and put them into the parathas. The end result is a soft and flavorful nutritious paratha.
I have made these for breakfast a few times, and they are a hit!
7. Lima Salad
On hotter days, I prefer a fresh garden salad, and these beans are a great addition.
Just mix them with your usual salad ingredients—lettuce, cucumber, tomatoes, maybe some feta or paneer—and drizzle it with olive oil, lemon juice, and black pepper.
It’s a super easy way to add protein and fiber to your salad while keeping things light.
8. Indian-Style Hummus
If you want to get a little creative, try making an Indian-style hummus using lima legumes instead of chickpeas.
Blend boiled limas with garlic, olive oil, a dash of cumin, and a squeeze of lemon. You can even add some tandoori masala or roasted red peppers for a spicy twist.
Serve it with naan, roti, or vegetable sticks for a nutritious snack.
Adding lima or butter beans to Indian meals is very easy once you get the hang of it. From curries to sabzis, snacks, and salads, these beans add a great texture and lots of health benefits to your table!
Wrapping It Up!
In short, lima beans are also known as butter beans. They are packed with plant-based protein, fiber, and essential minerals like iron, potassium, and magnesium. They have a low glycemic index, making them diabetic-friendly.
Origin And Varieties
Cultivated for over 7,000 years, lima beans originated in Peru. The two main varieties include:
- Large Lima Beans (Butter Beans): Starchy and ideal for stews.
- Baby Lima Beans: Milder in flavor and great for quick-cooking dishes.
In India, they are often mistaken for double beans.
How Lima Beans Are Used Globally Vs. In India
Lima beans are a staple in Latin American stews, Southern U.S. casseroles, and Mediterranean salads. In India, they are used in:
- South Indian gravies (sambar, kurma).
- North Indian curries (as a substitute for rajma or chole).
- Pulao & khichdi for extra protein.
Nutritional Benefits
- Rich Source Of Plant-Based Protein
- High Fiber Content
- Supports Weight Management
- Heart-Healthy
- Regulates Blood Sugar
- Packed With Antioxidants
- Boosts Iron Levels
How To Cook Lima Beans The Indian Way?
Soaking And Preparing
- Rinse, soak overnight, drain, and rinse again.
- Pressure cook (3-4 whistles) or boil (30-40 minutes) until soft.
Popular Indian Recipes Using Lima Beans
- Lima Beans Curry (Dal Style)
- Lima Beans Pulao
- Stir-Fried Lima Beans
Lima Beans vs. Other Common Indian Pulses
- Compared to Rajma: Milder but similarly creamy.
- Compared to Chole: Lower in calories, great for weight-conscious individuals.
- Compared to Moong Dal: Requires longer cooking time but is richer in protein and fiber.
Side Effects
- Raw Beans Can Be Toxic
- Gas And Bloating
- Long Cooking Time
- Possible Allergic Reactions
If you want some help, I suggest you connect with Fitelo experts. They can very well guide you with a personalized diet plan, including these beans to help you achieve your fitness goals!
Fat Loss Transformation Of Ashok – Fitelo
Ashok Saini, a pharmacist from Ludhiana, overcame his struggle with excessive belly fat by following Fitelo’s diet plan and accommodating his busy schedule with easy-to-cook meals. Incorporating cheat meals, he successfully shed significant belly fat in 40 days. Check his transformation story below:
Drink Your Food And Chew Your Water – Dietitian Mac Singh
Sounds strange, right? But, it is true! You should always chew your food 32-40 times until it starts to feel like water. Why? This way, you will not overeat; if you don’t overeat, you won’t put on weight. It also helps reduce bloating and improve digestion. Dietitian Mac Singh explains more about this in the video:
Frequently Asked Questions
What Are Lima Beans Called In India?
Known as “Vaal” in Gujarati and “Pawta” in some places, lima beans in India do happen to be the same as butter beans or sem ki phali, but they are perhaps used not as frequently as some other legumes. You will find them more in regional dishes like Vaal nu Shaak or Vaal Usal.
What Is So Special About Lima Beans?
Lima beans are rich in plant-based protein, fiber, and essential nutrients like iron and magnesium. They help in digestion, support heart health, and keep you full for longer.
What Is Another Name For Lima Beans?
Lima beans are also called butter beans because of their creamy texture. In India, they are sometimes known as sem phalli or double beans.
Is It Ok To Eat Lima Beans Every Day?
Yes, you can eat lima beans daily in moderation as they are rich in protein, fiber, and nutrients. However, ensure they are fully cooked to remove harmful compounds like linamarin.
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Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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