Lima bean and corn salad
Lima bean and corn salad is a fresh, hearty side dish that combines tender lima beans (butter beans) with sweet corn kernels, often tossed with herbs, onions, and a tangy vinaigrette. It's a staple in American summer cooking, especially in the South and Midwest, where both ingredients are seasonal favorites. The dish can be served warm or chilled, making it versatile for barbecues, potlucks, or light lunches.
🍽️ Nutrition at a glance
This salad is a good source of complex carbohydrates and plant-based protein, with minimal fat unless added dressings are heavy. It provides key nutrients like fiber, folate, and minerals such as iron and magnesium, with a rough calorie count of 150-200 per serving depending on portion size and added ingredients.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 7.5 g |
| Carbs | 32 g |
| Fat | 3.5 g |
| Fiber | 6.5 g |
| Sugar | 5 g |
| Sodium | 350 mg |
| Potassium | 450 mg |
| Vitamin C | 15 mg |
| Vitamin K | 15 mcg |
| Folate | 120 mcg |
| Iron | 2.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 110 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, lima beans and corn together form a complementary protein pair, historically important in many cultures for balanced vegetarian diets. The dish also reflects the agricultural heritage of the Americas, as both crops were cultivated by Indigenous peoples long before European contact.
