kidney bean

Kidney Bean

Kidney beans are a popular type of common bean, known for their distinctive kidney shape and deep red color. These versatile legumes have a firm texture and a mild, slightly earthy flavor that intensifies as they cook. Available dried or canned, kidney beans are a nutritional powerhouse, packed with protein, fiber, and essential minerals. When cooked properly, kidney beans offer a creamy interior making them a key ingredient in many dishes around the world.

Common Uses

  • Kidney beans are frequently used in chili recipes, contributing to the dish's heartiness and providing a substantial source of plant-based protein and fiber.
  • They are a staple ingredient in red beans and rice, a classic Louisiana Creole dish, where they are simmered with spices and served over rice for a flavorful and satisfying meal.
  • Mashed kidney beans can be used as a filling for burritos and tacos, offering a creamy and nutritious alternative to meat or other bean varieties.
  • Kidney beans can be added to soups and stews to increase their nutritional value and create a thicker consistency, absorbing flavors from other ingredients while contributing their own subtle earthiness.
  • They can be used in salads as a plant based source of protein and fiber
  • Pureed kidney beans work as a flavorful and nutritious base for dips and spreads, often combined with spices and herbs for added complexity and served with vegetables or crackers.

Nutrition (per serving)

Calories

215.0kcal (10.75%)

Protein

14.9g (29.8%)

Carbs

39.4g (14.33%)

Sugars

0.3g (0.6%)

Healthy Fat

0.6g

Unhealthy Fat

0.2g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Excellent source of plant-based protein for muscle building and repair.
  • Rich in fiber, promoting healthy digestion and preventing constipation.
  • Helps regulate blood sugar levels due to its low glycemic index.
  • High in iron, supporting energy levels and preventing iron deficiency.
  • Contains antioxidants that protect cells from damage and reduce the risk of chronic diseases.
  • Provides essential minerals like potassium and folate for heart health and cell growth.

Storage Tips

Dried kidney beans should be stored in an airtight container in a cool, dry, and dark place, like a pantry. Properly stored dried beans can last for several years. Canned kidney beans should be stored in a cool, dry place until opened. Once opened, transfer them to an airtight container and refrigerate; they will be good for 3-4 days. Cooked kidney beans can also be stored in the refrigerator in an airtight container for 3-5 days or frozen for longer storage.

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