Lima bean soup takes me back to my childhood days; my father smuggled in seeds of the green variety from America to South Africa. I find the pink striped ones starchy and less tasty.
This page was updated on 21st October, 2021.
It only occurred to me recently that when a parent plants a seed in the ground, he also sets it deep into his or her children's psyche. Is it any wonder that I am still passionate about legumes of every sort, and particularly every ilk of green bean that I can lay my hands on?
Limas remain one of my favourites.
I prefer them straight from the garden, but you could use canned butter beans instead; not half as good, alas.
Drop a tablespoon of feta cheese into each nourishing bowl and you can call it Greek lima bean soup.
This recipe combines the health of red onions and leeks, and a sprinkle of chives on the top with a wholesome portion of vegetable protein; all those allicin benefits should help keep malignancies at bay.
I hunt for dishes that are highly nutritious but fall into what I call slow food, made fast.
In no more than half an hour, from start to finish, you can have a delicious bowl of soup on the table; if you are of the habit of regularly making a healthy bouillon rich in cartilage from the chicken bones, and freezing it. I abhor the cubes that are loaded with toxic chemicals; avoid them like the plague.
Man-made chemicals in general are strongly associated with metastatic disease.
It's a good idea to wash your vegetables; those from the supermarket too.
Carbohydrate: 30g (beans) + 10g (veggies) = 40g
Fat: 11g (butter) + 1.4g (chicken stock) + 8g (feta) = 20g
Protein: 7g (limas) + 3g (chicken stock) + 5g (feta) = 15g
Lima bean soup is a gem if you can grow them yourself as part of your urban agriculture project; from a can they are alas second best in taste but still high in nutrition.
Growing your own food in the garden is the only way you have control over the pesticides and other chemicals that are used commercially; and of course compost from your own heap instead of inorganic fertilisers.
The joy of legumes in the garden is that they also provide nitrogen to the soil for the next crop.
On a typical low carbohydrate, high fat meal-plan, 10g of starch falls easily within your limit of 130g per day.
On the very low ketogenic diet requiring less than 50g per day, it
would only be marginally acceptable; half a cup would probably provide
most of the phytochemicals and amino acids in your lima bean soup that
you need for sparkling vitality.
5g of fat is not high, but you could add more, or better still serve half an avocado on the side. Remember those from fruit are the most beneficial, being high in monounsaturated oils.
Understanding net carbs will help you get your mind around this very complex subject. Much of the starch in beans is resistant to the digesting enzymes, instead passing through to the colon, with little effect on blood-sugar.
So although your lima bean soup contains 10g of carb much of it is of little concern. In fact, that undigested starch is what the friendly bugs in the colon feed on; it's called a pre-biotic.
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Research reveals that those on a low carbohydrate diet lose more weight as compared to those on a low fat diet. They are less hungry.(1) It's all about the satiety that legumes provide.
Perhaps, more important, low carbohydrate, high fat diets reduce the use of medication in many diseases such as diabetes.
This lima bean soup has the advantage of replacing the calories lost from limited starches with a vegetable based protein. To limit the animal fat, you would need to use olive oil for sauteing and coconut cream instead of feta cheese. (2)
Allicin is the phytochemical unique to the allium family of onions; it gives you the tears in the eyes, but keeps away the tears that come with malignant diseases; this lima bean soup is full of it.
Read more about allicin benefits.
Enjoy, this is a good soup and an easy recipe to make; if you really like it, and have the garden space, then I recommend you consider growing lima beans. They have a very long growing season but continue for months in a mild winter; it's July and we are still reaping.
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