Lima Beans, Corn, and Chipotle Pepper
Makes 4 cups (1 L)
Lima beans originate in South America; indeed, they are named after the capital of Peru. They have a flat, oblong shape, a creamy, starchy texture, and a sweet flavour. This recipe is a variation of the classic southern American dish, succotash, but it has a Mexican twist through the addition of chipotle pepper, lime juice, and cilantro.
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, diced
2 cloves garlic, minced
2 1/2 cups (625 mL) cooked baby lima beans
1 cup (250 mL) corn kernels
1/2 cup (125 mL) diced red bell pepper
1/2 cup (125 mL) water
1/4 cup (60 mL) lime juice
1 to 2 teaspoons (5 to 10 mL) minced chipotle pepper
1/2 teaspoon (2 mL) salt
1/4 cup (60 mL) chopped fresh cilantro or parsley
Heat the oil in a skillet over medium heat and cook the onion for 3 to 5 minutes or until translucent. Add the garlic and cook for 2 minutes. Stir in the lima beans, corn, bell pepper, water, lime juice, chipotle, and salt. Cook for 10 minutes, stirring occasionally and adding more water if the mixture gets too dry. Stir in cilantro, adjust seasoning, and serve.
Per cup (250 mL): calories: 233, protein: 11 g, fat: 4 g, carbohydrate: 40 g (3 g from sugar), dietary fibre: 11 g, calcium: 46 mg, iron: 3 mg, magnesium: 85 mg, phosphorus: 203 mg, potassium: 680 mg, sodium: 248 mg, zinc: 2 mg, thiamin: 0.3 mg, riboflavin: 0.1 mg, niacin: 4 mg, vitamin B6: 0.2 mg, folate: 207 mcg, pantothenic acid: 1 mg, vitamin B12: 0 mcg, vitamin A: 36 mcg, vitamin C: 48 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.4 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 19%, fat 16%, carbohydrate 65%
