Canned lima beans are a convenient pantry staple for many households. These versatile legumes can be quickly incorporated into various dishes, from soups to salads. For those following recipes or tracking nutritional information, knowing the amount of beans in a can is essential.
A standard 15-ounce can of lima beans typically contains about 9 to 10 ounces of beans once drained. This measurement accounts for the liquid that surrounds the beans in the can. Understanding this conversion can help cooks accurately estimate the quantity needed for their recipes.
For those who prefer to use dried lima beans, it’s worth noting that the cooked volume differs from canned beans. Dried lima beans expand significantly during cooking, with one cup of dried beans yielding approximately 2 to 2.5 cups of cooked beans. This information can be useful when substituting dried beans for canned in recipes or when preparing larger quantities from scratch.
Understanding Can Sizes
Can sizes play a crucial role in recipes and food storage. Standard measurements help consumers and cooks navigate the wide variety of canned goods available.
Standard Can Measurements
Canned goods come in various sizes, each designed for specific purposes. The most common can size for vegetables like lima beans is the 15-ounce can. This typically holds about 1 3/4 to 2 cups of cooked beans.
Other standard can sizes include 8 ounces, 14.5 ounces, and 28 ounces. These measurements refer to the net weight of the contents, including both solids and liquids.
For dry beans, 1 pound is roughly equivalent to 4-5 cans of beans, assuming standard 15-ounce cans.
No. 2 Can Specification
The No. 2 can is a specific size in the canning industry. It typically holds about 20 ounces or 2 1/2 cups of content.
This can size was standardized in the late 19th century as part of efforts to create uniform packaging. No. 2 cans are commonly used for fruits, vegetables, and some soups.
While less common today, No. 2 cans still appear in vintage recipes. When converting older recipes, it’s important to note that a No. 2 can is slightly larger than the standard 15-ounce can found in most stores now.
Types of Lima Beans in Canned Form
Canned lima beans come in several varieties to suit different tastes and culinary needs. The most common type is the standard green lima bean, which offers a mild, buttery flavor.
Baby lima beans are another popular canned option. These smaller, more tender beans have a slightly sweeter taste than their larger counterparts.
For those seeking a different color palette, some brands offer canned white lima beans. These have a similar texture to green limas but with a slightly nuttier flavor profile.
Fordhook lima beans, a larger variety, are also available in canned form. They have a creamy texture and rich taste that works well in hearty dishes.
Some specialty brands may offer organic or low-sodium canned lima beans for health-conscious consumers. These options maintain the beans’ natural flavors while catering to specific dietary preferences.
Regardless of the variety, most canned lima beans come in standard 15 to 15.25-ounce cans. This size typically yields about 1 3/4 to 2 cups of beans after draining, making them convenient for recipes and meal planning.
Nutritional Profile of Canned Lima Beans
Canned lima beans offer a rich nutritional profile, making them a valuable addition to a balanced diet. They provide essential macronutrients, vitamins, and minerals while being low in fat.
Macronutrients and Fiber Content
A typical 15-ounce can of lima beans contains approximately 1 3/4 to 2 cups of cooked beans. This serving provides a significant amount of carbohydrates and dietary fiber. Lima beans are composed of about 15.4% carbohydrates and 79.4% water.
The fiber content in canned lima beans is noteworthy. Fiber aids in digestion, promotes feelings of fullness, and helps maintain healthy blood sugar levels. A serving of canned lima beans typically offers several grams of dietary fiber.
Lima beans are naturally low in fat, with only about 0.2% of their composition being fat. This makes them an excellent choice for those watching their fat intake.
Vitamins and Minerals
Canned lima beans are packed with essential vitamins and minerals. They are particularly rich in potassium, with a single serving providing around 542 mg.
Iron is another mineral found in substantial amounts in canned lima beans, with a serving offering about 3.26 mg. This makes them beneficial for maintaining healthy blood and preventing iron deficiency anemia.
Lima beans also contain calcium, with approximately 55.50 mg per serving. Other notable nutrients include:
- Vitamin C: 22.8 mg per serving
- Vitamin A: 37.00 mcg per serving
Protein in Lima Beans
Protein is a crucial component of canned lima beans. They contain about 5.1% protein by weight, making them a good plant-based protein source.
The protein in lima beans is considered incomplete, as it lacks some essential amino acids. However, when combined with other protein sources throughout the day, they contribute to meeting overall protein needs.
For those following plant-based diets, lima beans can be an important protein source. They can be easily incorporated into various dishes to boost protein intake.
Cooking with Canned Lima Beans
Canned lima beans offer convenience and versatility in the kitchen. They can be quickly prepared and easily incorporated into a variety of dishes.
Rinsing and Draining Techniques
Proper rinsing and draining are crucial steps when using canned lima beans. Open the can and pour the beans into a colander. Rinse them thoroughly under cold running water to remove excess sodium and any residual canning liquid.
Gently shake the colander to remove excess water. For recipes requiring drier beans, let them sit in the colander for a few minutes to drain completely.
Some chefs recommend patting the beans dry with a paper towel for dishes where excess moisture could affect the final texture.
Incorporation into Recipes
Canned lima beans are a versatile ingredient that can enhance many recipes. They work well in soups, stews, and casseroles, adding a creamy texture and mild flavor.
For a quick side dish, heat the beans with butter, herbs, and seasonings. Lima beans can also be mashed and used as a spread or dip.
Try adding them to salads for extra protein and fiber. In pasta dishes, lima beans provide a hearty element that complements various sauces.
For a twist on traditional hummus, blend lima beans with olive oil, garlic, and lemon juice.
Cooking Times for Canned Beans
Canned lima beans are pre-cooked, requiring minimal heating time. For stovetop preparation, place the rinsed beans in a saucepan and heat over medium heat for 5-10 minutes, stirring occasionally.
In soups or stews, add the beans during the last 10-15 minutes of cooking to prevent them from becoming mushy.
For oven-baked dishes, incorporate the beans and cook for about 15-20 minutes at 350°F (175°C).
Microwaving is another quick option. Heat the beans in a microwave-safe dish for 1-2 minutes, stirring halfway through.
Always taste and adjust seasoning as needed before serving.
Dry Lima Beans Vs. Canned Lima Beans
Dry and canned lima beans offer different benefits in terms of preparation, taste, and texture. Each type has unique characteristics that affect cooking methods and final results.
Comparing Cooking Processes
Dry lima beans require more preparation time but allow for greater control over the cooking process. They need to be sorted, rinsed, and soaked before cooking. Cooking time for dry lima beans ranges from 45 to 60 minutes after soaking.
Canned lima beans are pre-cooked and ready to use. They can be heated quickly, usually in 5-10 minutes. This convenience makes them ideal for quick meals or last-minute additions to recipes.
Dry beans offer more flexibility in seasoning during the cooking process. Canned beans often come pre-seasoned, which may limit customization options.
Soaking Requirements
Dry lima beans typically require soaking before cooking. This step helps reduce cooking time and can improve digestibility.
Quick-soak method: Boil beans for 2-3 minutes, then let them sit for 1 hour.
Overnight soak: Cover beans with water and let them soak for 8-12 hours.
Soaking also allows for the removal of some indigestible sugars that can cause gas.
Canned lima beans do not require soaking, as they are pre-cooked and ready to use directly from the can.
Flavor and Texture Differences
Dry lima beans generally have a firmer texture and more pronounced flavor when cooked properly. They maintain their shape well and can absorb flavors from seasonings and other ingredients during cooking.
Canned lima beans are softer and may have a slightly different taste due to the canning process. They can sometimes be mushier or have a slightly metallic flavor from the can.
Dry beans allow for more control over salt content. Canned beans often contain added salt, which can be an issue for those watching their sodium intake.
The texture of dry beans can be adjusted by cooking time, while canned beans have a fixed texture that may be too soft for some recipes.
Conversion and Substitutions
Understanding bean conversions and substitutions is crucial for cooking with lima beans and other legumes. Proper measurements ensure recipe success and allow for flexibility when using different forms of beans.
Converting Cans to Cups
A standard 15-ounce can of lima beans contains approximately 1.75 to 2 cups of beans after draining. This amount is equivalent to about 9 to 10 ounces of drained beans.
For recipe planning, it’s helpful to know that:
- 1 cup of dried lima beans yields about 3 cups of cooked beans
- 1/2 cup of dried lima beans produces roughly 1.5 cups cooked
When substituting canned for dried:
- 1 can (15 oz) = 1/2 cup dried beans
Substituting Different Types of Beans
Lima beans can be substituted with other bean varieties in most recipes. Common alternatives include:
- Great Northern beans
- Cannellini beans
- Navy beans
These substitutes have similar textures and cooking times to lima beans. When substituting, use equal amounts of the alternative bean for the lima beans called for in the recipe.
For dry-to-canned conversions:
- 1 cup dried beans = 3 cups cooked or 2 (15 oz) cans, drained
It’s important to note that while substitutions work well for most dishes, the flavor profile may vary slightly between bean types.
Creative Uses for Canned Lima Beans
Canned lima beans offer versatility beyond basic side dishes. These protein-packed legumes can elevate salads, add substance to hearty mains, and create smooth soups.
Salads and Sides
Transform lima beans into vibrant salads. Toss drained beans with diced bell peppers, red onions, and cherry tomatoes. Drizzle with a lemon-olive oil dressing for a refreshing bean salad.
For a Mediterranean twist, mix lima beans with feta cheese, Kalamata olives, and chopped cucumbers. Add fresh herbs like parsley or mint for extra flavor.
Create a warm side dish by sautéing lima beans with garlic, shallots, and bacon bits. Finish with a splash of balsamic vinegar for depth.
Hearty Mains: Stews and Chilis
Incorporate lima beans into stews for a protein boost. Add them to beef stew with carrots, celery, and potatoes for a comforting meal.
For a vegetarian option, make a lima bean and butternut squash stew. Season with sage and thyme for a fall-inspired dish.
Use lima beans in chili recipes. Combine them with ground turkey, diced tomatoes, and classic chili spices for a lighter version of the traditional dish.
Soups and Purees
Blend lima beans into creamy soups. Sauté onions and garlic, add beans and broth, then puree until smooth. Garnish with crispy bacon or croutons.
Make a lima bean and ham soup by simmering beans with diced ham, carrots, and herbs. This hearty soup is perfect for cold days.
For a unique dip, puree lima beans with roasted garlic, lemon juice, and olive oil. Serve with pita chips or vegetable sticks as a protein-rich alternative to hummus.
Storing Canned Beans
Proper storage of canned beans is essential for maintaining their quality and safety. Unopened cans have a long shelf life, while opened beans require refrigeration or freezing to prevent spoilage.
Shelf Life of Unopened Cans
Unopened cans of beans can last for several years when stored correctly. Keep them in a cool, dry place like a pantry or cabinet.
Avoid areas with temperature fluctuations or high humidity. The ideal storage temperature is between 50-70°F (10-21°C).
Check cans regularly for signs of damage, rust, or bulging. Discard any cans that show these signs, as they may indicate spoilage or contamination.
Most canned beans have a “best by” date printed on the can. This is not an expiration date, but rather an indicator of peak quality.
Preserving Leftovers
Once opened, canned beans should not be stored in their original container. Transfer leftover beans to an airtight glass or plastic container.
Refrigerate opened beans promptly. They will typically last 3-4 days in the refrigerator.
For longer storage, freeze leftover canned beans. Place them in a freezer-safe container, leaving some headspace for expansion.
Frozen beans can maintain quality for up to 2 months. Thaw frozen beans in the refrigerator before use.
Label containers with the date of storage to keep track of freshness. Discard any leftover beans that show signs of spoilage, such as off odors or mold.
Health and Dietary Considerations
Lima beans offer several health benefits and are highly nutritious. A cup of cooked lima beans provides about 209 calories, making them a moderate-calorie food option.
These legumes are an excellent source of dietary fiber, with 13.2 grams per cup. Fiber aids in digestion, promotes feelings of fullness, and may help manage blood sugar levels.
Lima beans are rich in protein, containing 11.6 grams per cup. This makes them a valuable plant-based protein source for vegetarians and vegans.
They also provide essential vitamins and minerals. Lima beans are particularly high in:
- Iron: Helps prevent iron deficiency anemia
- Manganese: Important for brain development
- Vitamin C: Supports immune function
With only 0.5 grams of fat per cup, lima beans are very low in fat. They are also naturally cholesterol-free, making them heart-healthy.
Lima beans have a low sodium content when prepared without added salt. This makes them suitable for those following low-sodium diets.
Their high fiber and protein content can contribute to weight management by promoting satiety and reducing overall calorie intake.
Bean Varieties and Alternatives
Lima beans are just one of many legume varieties available. Other popular options include kidney beans, black beans, and navy beans.
Kidney beans have a distinct kidney shape and come in dark red or light red varieties. They’re often used in chili and salads.
Black beans are small, oval-shaped legumes with a slightly sweet flavor. They’re a staple in Latin American cuisine and work well in soups and burritos.
Navy beans are small, white, and oval-shaped. They’re commonly used in baked bean recipes and soups.
Chickpeas, also known as garbanzo beans, are round and beige. They’re essential in Mediterranean and Middle Eastern dishes like hummus and falafel.
Pinto beans have a speckled appearance and are popular in Mexican cuisine. They’re often used in refried beans and chili.
Other bean varieties include:
- Adzuki beans: Small, red beans popular in Asian cuisine
- Great Northern beans: Medium-sized white beans with a mild flavor
- Mung beans: Small, green beans often used in Asian dishes
- Soybeans: Versatile beans used to make tofu, tempeh, and soy milk
Lentils are another legume option, available in various colors like green, brown, and red. They cook quickly and are commonly used in soups and stews.
