Pallares Peruanos (Peruvian Lima Beans)

Kombu

Recipe by Lily Correa, MPH, RDN, DipACLM

The ancestral lima bean is a favorite amongst Peruvians. It is served up in home kitchens and restaurants all over the country, accompanied with a side of rice and a red onion, cilantro, and lime salad. Although not used in the traditional preparation of Pallares, the sea vegetable kombu adds a subtle umami flavor and helps aid in tenderizing the beans.

Preparation Time: 15 mins
Cooking Time: 65 mins
Total Time: 80 mins
(not including soaking beans)

Makes 5 servings

Ingredients

1/2 pound dried lima beans

2 tablespoons olive oil

1/2 medium red onion, finely diced

1 stalk celery, finely diced

3 garlic cloves, peeled, minced

1 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon ground turmeric

2 large tomatoes, finely diced (or a 14-ounce can diced tomatoes, drained)

1 teaspoon salt, divided

1 (1 x 4-inch) piece kombu

3 cups warm water

1/4 cup chopped cilantro

Instructions

1. Place lima beans in a medium pot, cover with water, and soak overnight. Then rinse and drain beans.

2. In a medium pot, make the adereso (sauteed vegetable base). Add olive oil to the pot and sauté onions over medium heat for about 3 minutes until browned. Add celery and sauté for another 2 minutes until tender. Add minced garlic and sauté for another minute.

3. Add cumin, oregano, and turmeric to the pot and stir until well combined.

4. Add diced tomatoes and ½ teaspoon of the salt and sauté for another minute.

5. Add lima beans to the adereso and mix to combine. Add kombu and cover with 3 cups of warm water.

6. Bring mixture to a boil, cover the pot with a lid, and simmer on low for about 1 hour, until beans are tender. Taste and add additional ½ teaspoon of salt, as needed.

7. Garnish with cilantro and serve.

Notes

Serve this dish with cooked brown rice and a traditional Peruvian Salsa Criolla, which is made by thinly slicing the other half of the red onion, and mixing in ¼ cup chopped cilantro, juice from ½ lime, and a dash of salt.

When the adereso is cooking, deglaze the pan with warm water if needed to avoid sticking.

Beans should be cooked until tender while still maintaining their whole texture.

Nutritional information (per serving):

224 calories, 6 g fat, 1 g saturated fat, 522 mg sodium, 34 g carbohydrates, 0 mg cholesterol, 6 g total sugar, 10 g fiber, 10 g protein

Recipe Author

Lily Correa, MPH, RDN, DipACLM, is the Director of Education and Training for the Office of Nutrition and Lifestyle Medicine at NYC Health + Hospitals and the registered dietitian for Bellevue Hospital’s Plant-Based Lifestyle Medicine Program. Lily is passionate about plant-based nutrition and firmly believes the kitchen is the greatest tool for promoting optimal health and wellness.

Explore other recipes!