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Are Lima Beans Low FODMAP?

Fans of lima beans say they have a nutty, sweet taste and don't taste like regular beans. You might become a fan if you taste some of the mouthwatering recipes. But should you try lima beans if you're following a low fodmap diet? Let's find out if lima beans are low fodmap or not.

Lima beans are rich in minerals, vitamins, and fiber. Varieties of lima beans are large, small, and dwarf. Also called Caroline beans or seewee, small and dwarf lima beans are milder to taste than the larger variety and have less starch. The larger lima beans have more starch with an earthy flavor. They are also known as butterbeans.

Lima beans are on the top 10 list of low fodmap foods as per Monash University. The serving size is 1/4 cup or 39 mg. 

 

 

Spinach and Butter Bean Curry

Here is a delicious recipe, a low fodmap spinach and butter bean curry. Get an extra kick in the flavor with sesame seeds. 

Ingredients:

  • 340 gm butterbeans
  • 200 gm oyster mushrooms
  • 100 gm baby spinach
  • 100 gm green beans
  • 1 piece of ginger (thumb size)
  • Green portion of scallions (one bunch)
  • 2 tbsp tamari
  • 150 ml water
  • Lime juice - 1 lemon
  • 160 ml coconut milk
  • 1 red chili
  • Chopped tomatoes 1 400 ml tin
  • 1 tsp ground cumin
  • Salt and pepper for taste

Instructions for cooking

  • Ginger: Start with finely chopping the ginger after peeling it.
  • Chili and Scallions: Remove the chili seeds if you want the recipe to be less spicy and the white parts of the scallion greens. Once this is done, Chop the chili and scallion greens finely.
  • Oyster Mushrooms: Chop them into small pieces
  • Green Beans: Cut these beans in half
  • Butter Beans: After draining these beans, rinse them
  • Take a large pan and put it on high heat. Add one tablespoon of oil and leave for heating.
  • Next, add the scallion greens, chili, and ginger. Stir continuously for 1 to 2 minutes.
  • After this, add the green beans and the mushrooms. Leave them to cook for 3 minutes.
  • Next, add the tamari. Cook it for another minute. 
  • Take all the remaining ingredients and add them to the pan. Let them boil.
  • After boiling is complete, remove the pan from the heat. Taste it to check if any further seasoning is required. 

Tuscan Bean Soup

If you love soups, then try this low fodmap vegan soup! It takes about an hour to prepare this soup, including preparation and cooking time. 

Ingredients:

  • Spring Onion Green Portion Only: 4 tbsp
  • Common Tomatoes: Finely diced, 4 
  • Carrots: Finely chopped, 4
  • Aubergine: Finely diced, 4
  • Olive Oil: 1 tbsp
  • Bay Leaves: 2
  • Fresh Rosemary: 2 tbsp
  • Thyme: 2 tbsp
  • Salt: 2 tsp
  • Smoked Paprika: 2 tbsp
  • Low FODMAP Veggie Stock: 1.5 Liters. List of low FODMAP stock here
  • Tomato Puree: 8 tbsp
  • Canned White Butter Beans: 1 cup or 170 gms
  • Olive Oil: 1 tsp
  • Nutritional Yeast Flakes: 1 to 2 tbsp
  • Chopped Rosemary: 1 tsp
  • Chopped Fresh Parsely: Generous portion (handful)
  • Soy Sauce: 1 tbsp
  • Salt and Pepper: Depending on your taste

Goes well with gluten-free bread

Instructions: 

  • Vegetables: To be finely diced
  • Saute: The onion greens should be sauteed in a large pot using olive oil. After a minute, add the herbs, and saute for another minute. 
  • Stir: The carrot, aubergine, tomatoes, paprika, and salt. Duration: 3 to 4 minutes
  • Simmer: The stock should be poured, mixed, and the pot with the lid put on. Duration: 30 minutes
  • Stir: Parsley, rosemary, and yeast flakes to be stirred. Duration: A few minutes. Add a bit of soy sauce. 
  • Garnish: Garnish the soup with 1/4 beans. Serve with low fodmap bread.

Final Thoughts

If you are looking for a healthy and tasty fodmap dish, try lima beans. They make sure that you have a balanced diet for an active lifestyle. 

Medically reviewed by Onyx Adegbola MD PhD. 


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