Lima beans make a healthful addition to almost any meal. A ½-cup serving provides 7 grams of protein and 6½ grams of fiber, not to mention more potassium than a banana and a couple milligrams of iron.
But lima beans aren’t the only ingredient that makes this succotash special. Garlic is one of the foods included in the “Polymeal”—seven ingredients which researchers writing in the British Medical Journal suggest could lower the rates of heart disease by double digits. And the spinach, parsley, shallots, peppers, tomatoes, and carrots provide a wide assortment of vitamins, minerals, phytochemicals, and antioxidants.
Grass-fed beef boasts lots of omega-3 fatty acids and cancer-fighting CLA. Plus, it almost never contains antibiotics or excess steroids and growth hormones. So make this succotash with grass-fed beef. Your heart and brain will thank you.
This "meal in a bowl" makes the perfect comfort food dish for early fall nights.
1 Tbs. plus 2 tsp. olive oil, divided3 shallots, diced
2 cloves garlic, minced
1 lb. leanest ground beef (96 percent)
1 tsp. salt, divided
½ tsp. cracked black pepper
1 red bell pepper, finely diced
3/4 cup finely grated carrots
1 10-oz. package frozen baby lima beans, thawed
1 14.5-oz. can diced tomatoes, undrained
1½ cup frozen corn, thawed
2 packed cups baby spinach
¼ cup fresh parsley, chopped
3/4 tsp. lemon zest
fresh lime juice to taste, optional
PER SERVING: 381 cal; 33g pro; 10g total fat (2g sat fat); 42g carb; 60mg chol; 1124mg sod; 8g fiber; 9g sugars
Notes From Chef Jeannette
For even more delicious flavor and freshness, you can cooklima beans from scratch. Soak 1 cup of dried baby lima beans overnight. Drain and rinse the soaked beans, and cover generously with water in a soup pot. Add a bay leaf and ½ tsp. of dried thyme, and bring to a boil over high heat. Reduce heat and simmer, covered, for 30—45 minutes, until beans are just tender. Add 3/4 tsp. salt for the last 5 minutes of cooking time. Drain and set aside until it's time to stir them into the beef.