Originating in Central America and a staple in cuisines worldwide, red kidney beans are both flavorful and nourishing. Packed with protein, fiber, and various essential nutrients, they’re a favorite in vegetarian diets as a meat substitute. When cooked, their creamy texture complements a variety of dishes, from hearty chili to the spicy Indian dish rajma.
Nutritional Information (per 100g cooked):
- Calories: ~127 kcal
- Protein: ~8.7g
- Carbohydrates: ~22.8g
- Sugars: ~0.3g
- Fat: ~0.5g
- Dietary Fiber: ~6.4g
- Iron: ~2.1mg
- Magnesium: ~45mg
- Potassium: ~405mg
Ingredients:
- 100% red kidney beans
How to Use:
- Soaking: Best to soak overnight to reduce cooking time and improve digestibility.
- Boiling: After soaking, cook in fresh water until tender, about 60-90 minutes.
- Canned: Available pre-cooked; rinse well before use.
- Chili & Stews: Often the primary bean used in chili dishes.
- Indian Cuisine: The main ingredient in rajma, a North Indian curry.
Recipe Idea – Classic Chili Con Carne: Ingredients:
- 2 cups boiled red kidney beans
- 1 lb ground beef or turkey (optional for vegetarians)
- 1 large onion, chopped
- 2 garlic cloves, minced
- 1 can (14 oz) diced tomatoes
- 2 tbsp chili powder
- 1 tsp ground cumin
- 1 tsp paprika
- Salt and pepper, to taste
- Olive oil for cooking
- Optional toppings: shredded cheese, sour cream, fresh cilantro, green onions
Instructions:
- In a large pot, heat olive oil and sauté onions until translucent.
- Add garlic and meat (if using), breaking it apart and cooking until browned.
- Stir in tomatoes, chili powder, cumin, paprika, salt, and pepper.
- Add the boiled red kidney beans and enough water or broth to cover.
- Let the chili simmer for 30-40 minutes, allowing flavors to meld.
- Adjust seasoning if necessary.
- Serve hot with optional toppings.
Diets it fits into:
- Gluten-Free
- Vegan (when not used with animal products)
- Vegetarian
- Low-Fat
- High-Protein
Note: Always ensure red kidney beans are thoroughly cooked as raw or undercooked beans contain a natural toxin called lectin which can cause stomach upset. Boiling them at a consistent, high temperature (not just simmering) for at least 10 minutes neutralizes this toxin.
