
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)
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
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.
Substitutes
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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