Kidney Bean

Description

The kidney bean is a variety of the common bean (Phaseolus vulgaris). Named for its visual resemblance to a human kidney, this bean is both substantial in size and offers a robust, full-bodied flavor. Kidney beans are incredibly versatile and can be found in dried, canned, and sometimes fresh forms. In recipes, they are often measured in both American (cups, ounces, and pounds) and European units (grams and liters), as well as Azjan (commonly using grams, milliliters, and pieces for counting).

Common uses

Kidney beans are commonly used in a range of culinary applications, from hearty stews and soups to salads, chili, and rice dishes. They are also frequently used as a meat substitute in vegetarian and vegan recipes.

Nutritional value

Calories

A 1-cup serving (about 177 grams) of cooked kidney beans contains approximately 225 calories (kcal).

Protein

That same serving size offers about 15 grams of protein, making it a great plant-based protein source.

Fat

Kidney beans are low in fat, with less than 1 gram per serving.

Carbohydrates

Rich in carbohydrates, they contain about 40 grams per serving, most of which are complex carbs and dietary fiber.

Vitamins

They provide a good source of B vitamins, particularly folate (vitamin B9), and smaller amounts of vitamin K1.

Minerals

Kidney beans are high in minerals such as potassium, magnesium, iron, and zinc.

Health benefits

Regular consumption of kidney beans may contribute to heart health due to their high fiber content and presence of heart-healthy nutrients like potassium and magnesium. Their low glycemic index makes them suitable for those managing blood sugar levels. The fiber also promotes digestive health and may aid in weight management.

Potential risks

Kidney beans contain lectins, a type of protein that can be toxic if the beans are not cooked properly. It is essential to soak dried beans and then boil them for at least 10 minutes to eliminate these lectins. Canned kidney beans are pre-cooked and safe to consume after warming.

Common recipes

Kidney beans are a key ingredient in dishes such as Rajma (an Indian curry), Mexican chili, and the classic American red beans and rice.

Cooking methods

They can be boiled, stewed, or slow-cooked, and are suited for both stovetop and pressure-cooking methods.

Pairing with other ingredients

Their robust flavor pairs well with bold spices, fresh herbs, and aromatics such as onions, garlic, and peppers. They also complement grains like rice and quinoa.

Summary

Kidney beans are a nutritious and adaptable food ingredient integral to numerous traditional and contemporary recipes worldwide. Their rich taste, high protein content, and versatile nature make them a favorite among home cooks and professional chefs alike. Whether incorporated into soups, stews, salads, or as a hearty main dish, kidney beans add flavor, texture, and nutritional value to any meal.