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9. Recipe of the Month
Greek-Style Lima Beans
Greek-Style Lima Beans
A heart-healthy Mediterranean-inspired dish rich in plant protein, fiber, and antioxidants. This flavorful preparation combines lima beans with fennel, tomato, and mild spices, making it a wholesome option for diabetes-friendly and balanced diets.
Servings: 5
Preparation: Soaking required (≥6 hours)
Cooking Time: ~30 minutes (pressure cooking)
Ingredients
- 1 cup large dried lima beans
- ¼ cup olive oil
- ¼ cup diced Vidalia onion
- ¼ cup diced fennel bulb and stalks (2 tbsp each)
- 1 teaspoon minced garlic
- 1 teaspoon tomato paste
- ½ teaspoon lemon zest
- ⅛ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon ground cumin
- 1½ cups water
- ½ cup diced fresh tomato
- Fennel frond (optional garnish)
Method of Preparation
Wash your hands before you start.
Steps to Make It1. Rinse and sort the lima beans. Soak them in 2 cups of water in the refrigerator for at least 6 hours. Add more water if needed to keep beans submerged.
2. Drain and rinse the soaked beans before cooking.
3. Heat olive oil in a pressure cooker using sauté mode for about 3 minutes.
4. Add onion, fennel, and garlic; sauté for 3-4 minutes until softened.
5. Stir in tomato paste, lemon zest, salt, pepper, and cumin.
6. Add soaked beans and water. Close the lid and cook at medium pressure for 30 minutes.
7. Allow natural pressure release for about 15 minutes if possible.
8. Open the lid, stir in fresh tomatoes, garnish with fennel fronds, and serve warm.
- Energy: 215 kcal
- Carbohydrates: 22 g
- Protein: 7 g
- Fat: 11 g
- Fiber: 7 g
This fiber-rich recipe supports glycemic control, promotes satiety, and contributes to cardiovascular health making it an excellent addition to a balanced diabetes-friendly meal plan.
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