Greek Honey Dill Lima Beans

iStock photo

iStock photo

This is comfort food at its best! It’s also a delicious example of how Mediterranean fare incorporates vinegar and all its health perks. Add in the assorted benefits of legumes and this is a one very healthy dish, indeed.

The recipe does make quite a few servings so be sure to freeze a few portions if you aren’t feeding a crowd.

Greek Honey Dill  Lima Beans  

Makes 8 – 10 servings

2 cups (500 mL)  dried large lima beans, about 12 ounces/ 375 g
1 tbsp (15 mL) extra virgin olive oil
1  large  onion,   finely chopped
1  28-oz./796-mL can Italian plum tomatoes, coarsely chopped  (no added salt variety preferred)
1/2   cup (125 mL) water
2 tbsp (25 mL) honey
3/4 cup (175 mL)   chopped fresh dill
3 tbsp  (45 mL)   red wine vinegar
2 tbsp (25 mL) tomato paste
Salt and freshly ground pepper, to taste

Soak lima beans overnight or using the quick soak method. (Cover beans with cold water,  boil  for two minutes and then soak for one hour.)  Drain and rinse beans well to get rid of the  gas-producing indigestible sugars.

Place beans  in a large pot and cover with water by 3 inches/ 8 cm. Bring to a boil; reduce heat and cook for 45 minutes. Drain and set aside.

While beans are cooking, in a large heavy skillet, over medium heat, add  olive oil and onions;  sauté   onions until soft and beginning to  brown, about 12 to 15 minutes.

Preheat oven to 375 F /190C. In a large bowl , mix together beans, onions,  tomatoes, water and honey. Put mixture into a baking dish; cover  and bake for 1 1/2 hours or until the beans are tender.   Remove from oven and stir in dill, red wine vinegar and tomato paste. Continue baking  for another 10 to 15 minutes.  Season with salt and freshly ground pepper to taste.

Per serving nutritional information:
Calories:  186
Protein:   10 grams
Fat:   2 grams
Saturated Fat:  less than 1 gram
Carbohydrate:  34 grams
Dietary Fibre: 9   grams
Sodium: 160 milligrams

Do you have any examples of the use of vinegar in traditional dishes? Please share in the comment section below.

Tags: , , , , , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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2 Comments on “Greek Honey Dill Lima Beans”

  1. Roslyn
    January 27, 2014 at 9:58 pm #

    I have a question about soaking the beans. Do you leave them on the counter overnight…. or in the fridge? Thanks in advance.

  2. January 28, 2014 at 11:37 am #

    Roslyn, that’s a great question. If you’re soaking them for a maximum of 8 hours and your kitchen is not unusually warm, then leaving on the counter is fine. If it’s going to be for longer or if your kitchen is very warm, put them in the refrigerator. If you have left them too long and they have an off odour, pitch them.

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