Lima bean soup

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.

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'm 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 cancer 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 cartilage rich healthy bouillon from the chicken bones, and freezing it. I abhor the cubes that are loaded with toxic chemicals; avoid them like the plague.

I call them cancer cubes.

Ingredients

Lima beans freshly picked are best for this soup.
  • 1 leek chopped.
  • One chopped onion, red are best.
  • One small slither of peppadew, chili or jalapeno if you like a little spice; include the seeds.
  • 1 cup of green lima beans, freshly picked and podded.
  • 1 cup of your favourite herby vegetables; celery, carrots, fennel etc.
  • Half a cup of deveined, washed spinach.
  • Half a cup of chicken bones bouillon; or a vegetable broth.
  • Water to achieve your desired thickness.

Action

A frog in your lima bean soup is not conventional.
  1. Gently fry the onion and leeks, and chili, in a tablespoon of butter.
  2. Add the vegetables, keeping the heat on low, and saute for a few minutes.
  3. Pod the lima beans, popping them directly into the pot.
  4. Add the frozen chicken broth; bring to the boil and simmer with the lid on for about five minutes, until tender.
  5. Toss in the spinach; do wash the leaves thoroughly or you might find you're enjoying an escargot, or frogs legs soup; I'm not joking! Can you spot him above? By all means read my book, A Frog in my Throat, but you don't want it literally!
  6. Season with salt and pepper.

Notes

  1. You can make this lima bean soup with dried beans but since I don't do it, finding it long and tedious, and the flavour not half so good, so you'll have to search the web. Give them a long soak, rinsing several times to remove the lectins.
  2. A chicken bones bouillon is so easy to make and freeze; it's rich in cartilage for your joint health.
  3. Squish a few of the lima beans if you like it thicker.
  4. Enough for four bowls; add a tablespoon of feta cheese, or thick cream.
  5. Sprinkle with freshly picked chives.
  6. On the very low carbohydrate high fat diet, use olive oil instead of butter, and coconut cream instead of feta cheese to use more plant based fat.

Per 4 servings

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

Per single serving

Carbohydrate: 10g

Fat: 5g

Protein: 4g

Lima bean soup

Lima bean soup is a gem if you can grow them yourself; from a can they are alas second best in taste but still high in nutrition.

On a typical low carb, high fat diet, 10g of starch falls easily within your limit of 130g per day.

On the very low ketogenic diet requiring less than 20-50g per day, it would be marginally acceptable.

5g of fat is not high, but you could add more, or better still serve half an avocado on the side. Remember the fruit fats are the most healthy, being high in monounsaturated oils.

Research reveals that those on a low carb diet lose more weight as compared to those on a low fat diet. They are less hungry.(1)

Perhaps more important low carbohydrate, high fat diets obviate 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

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 cancer; 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.

Lima beans are also a good way to prevent a beta carotene deficiency; they are truly one of the phytochemical foods.

  1. Bernard Preston
  2. Easy Soup Recipes
  3. Lima bean soup



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