Kidney beans are a variety of the common bean (Phaseolus vulgaris), a legume native to Central America and Mexico. Beans are seeds from the Fabaceae family, commonly known as the legume, pea, or bean family. They are an affordable source of protein, fiber, iron, and vitamins that offer many health benefits.
Nutritional facts
- Calories: 113.5
- Fat: 0.5g
- Sodium: 198mg
- Carbohydrates: 20g
- Fiber: 6.7g
- Sugars: 0.3g
- Protein: 7.8g
Carbs
Kidney beans are a low-calorie food that provides a healthy dose of complex carbohydrates. There are three types of carbohydrates in kidney beans.
Most of the carbohydrates in kidney beans come from starch. Starches provide the body with quick energy. Kidney beans also have a small amount of naturally occurring sugar.
The remainder of the carbs in kidney beans are fiber (more than 6 grams in a half-cup serving). Fiber helps to stabilize blood sugar, boost satiety, and improve digestive health.
Kidney beans have a glycemic index (GI) of about 24. As a reference, foods with a GI of 55 or below are considered low glycemic foods. The glycemic load of a 100- gram serving of kidney beans is about 9. Glycemic load takes the serving size of food into account when estimating the food’s effect on blood sugar, and a glycemic load of less than 10 is thought to have little effect on blood glucose response.
Fats
There is less than one gram of fat in a half-cup serving of kidney beans, which makes them a naturally low-fat food. Most of that small amount of fat is healthy polyunsaturated and monounsaturated fat.
Protein
Each half-cup serving of kidney beans provides nearly 8 grams of plant protein. For this reason, many vegans and vegetarians use kidney beans or other types of legumes to boost their protein intake.
However, kidney beans are not a complete protein. Complete proteins provide all of the essential amino acids that cannot be made by the body and therefore must be consumed in the diet. You’ll also need to be sure to eat whole grains or seeds in order to get all essential amino acids.
Vitamins and Minerals
A 100-gram (just over half a cup) serving of cooked kidney beans contains 33% of your daily needs of folate. This B vitamin helps boost red blood cell production and provides other health benefits. The same serving also provides thiamin (11% of your daily needs) and smaller amounts of vitamin K (10%), vitamin B6 (6%), vitamin C, riboflavin, niacin, and pantothenic acid.
Minerals in kidney beans include phosphorus (14%) and manganese (22%), a vitamin that regulates the nervous system and improves brain and bone health. You’ll also benefit from copper (11%), potassium (12%), magnesium (10%), and iron (12%).
What are kidney beans?
Native to the Americas, kidney beans are so-called because of their shape and come in very many sizes and colors, from ivory-white to blood-red and black. Although differing a little in flavor and looks, they are often interchangeable in recipes.
Health Benefits of Kidney Beans (Rajma)
1. Control Blood Sugar
Beans are a low-glycemic index food, so they don’t cause spikes in blood sugar when you eat them. They can also help moderate the effects of foods that do cause spikes in blood sugar. For example, kidney beans or other common beans can be eaten with rice to slow the rate at which the rice digests.
2. Colon cancer prevention
Research shows that colon cancer may develop less often in people who regularly eat common beans, such as kidney beans. Beans contain a variety of nutrients and fibers with potential anticancer effects. Fibers, such as resistant starch and alpha-galactosides, pass undigested down to your colon, where they’re fermented by friendly bacteria, resulting in the formation of SCFAs.
3. Weight Management
Kidney beans are packed with proteins and fibers, both of which help induce a sense of satiety. When you feel full, you would binge less and would be able to manage your weight better. They also contain substantial amounts of resistant starch, which may play an effective role in weight management.
4. Lowers Cholesterol
A review published by the Canadian Medical Association Journal found that including beans in your diet helps to lower LDL cholesterol (also called “bad”
cholesterol).
5. Good For Diabetics
A good part of kidney beans is carbs. But, don’t you fret already. The carbs present in kidney beans are the good kinds, also known as the ‘slow-release carbohydrate’. These carbs delay digestion, which aids the slow release of sugars in the bloodstream. Kidney beans have a very low glycaemic index (29), which makes them an ideal food for diabetics
6. Potential downsides
Even though kidney beans may have a number of health benefits, raw or inadequately cooked kidney beans are toxic.
In addition, some people may wish to limit their consumption of beans due to bloating and flatulence.
7. Flatulence and bloating
In some people, beans may cause unpleasant effects, such as bloating, flatulence, and diarrhea. Insoluble fibers called alpha-galactosides are responsible for these effects. They belong to a group of fibers known as FODMAPs, which may exacerbate the symptoms of irritable bowel syndrome (IBS).
What Are The Side Effects Of Kidney Beans?
1. Digestive Issues
The fiber in the beans can work both ways. Excess intake of the beans can lead to gas, diarrhea, and blocked intestines.
2. Organ Damage
Though the iron in the beans is beneficial, excess of it can lead to heart and brain damage.
3. Cancer Risk
Excess folate has also been linked to cancer. Studies have shown individuals taking 800 mcg of folate (the RDA is 400 mcg) per day showed an elevated risk of cancer.
4. Hemagglutinin Poisoning
Kidney beans contain hemagglutinin, an antibody that can cause red blood cells to clump. Excess amounts of this compound can lead to diarrhea, nausea, abdominal pain, and vomiting. However, the danger lies in the raw beans only as the substance becomes inactive upon cooking.
Recipe for Kidney Beans
(A) Kidney Bean Salad
About This Recipe
Kidney Bean Salad is an old-fashioned salad made using boiled kidney beans as the star ingredient. Kidney beans resemble kidneys, and must not be confused with adzuki beans.
Here, Kidney beans are boiled and mixed with vegetables such as tomato, onion, and green chilies. This salad is then mixed with a simple and zesty dressing that makes it super delicious.
This is a simple salad that gets ready in minutes. The only thing that takes time is boiling the kidney beans, which can be done even a day before. Just add in all the ingredients in a bowl, give it a mix and it is ready.
This dish is perfect for workout days or even busy weeknight dinners. As kidney beans are high in protein, they keep you filled for longer.
It is important to pre-soak and boils the beans to ensure their nutrients are used to the maximum. Do not over boil the beans otherwise they can become mushy.
Ingredients
Kidney Beans – To make this old-fashioned salad you will need red kidney beans. You can either use the dry beans and soak them in water for a few hours and then boil them until they are soft or you can also use a can.
Make sure to drain the can and rinse the beans well before using them in the salad.
Vegetables – I have added onion, tomato, and green chili in this salad but you can also add bell peppers, carrot, cucumber, avocado, olives, etc to it. You can even add some lettuce, spinach, or spring onions to it.
Dressing – For the dressing, I have kept it simple and used olive oil and lemon juice but you can also try using balsamic vinegar or red wine vinegar.
I use different types of oils to make the dressing. Sometimes it’s EVOO and other times it is grape seed oil or even black seed oil. You too can experiment with
different oil to make this salad.
Nuts – Add peanuts or any roasted and chopped nuts for the crunch. You can also use Almonds and Cashews.
Step By Step Recipe
- Wash the kidney beans and soak in enough water for 6-8 hours.
- Drain the water and add the beans to a pressure cooker.
- Add a teaspoon of salt along with 3 cups of water and pressure cook till beans are softened. I generally cook them for one whistle on high heat, then simmer the heat to low and cook for 6-8 minutes. You can use your Instant Pot to cook the beans.
- Drain the water and reserve it to use later to make curries or kneading dough.
- Add boiled kidney beans to a bowl. Add all the remaining ingredients and mix well.
- Sprinkle crushed peanuts on top.
(B) Kidney bean curry
This dish is both sweet and spicy—it will hit just the spot. The sauce is made with coconut milk, which makes it extra creamy. Pair it with basmati rice for a truly nourishing meal that only takes 30 minutes to cook from start to finish.
To Make The Curry:
1 tablespoon cumin seeds
2 tablespoon olive oil
1 onion chopped
2 cloves garlic minced
1 inch 2.5 cm ginger minced
1 green chili (optional) finely chopped
1 can (400 grams) chopped tomatoes in juice or passata
1 tablespoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon garam masala
1 can (200 grams) kidney beans or red beans (cooked)
1 can water Use the tomato can and fill it with hot water
¼ can (100 ml) coconut milk optional
salt and fresh ground pepper to taste
chopped parsley or coriander for serving
To Make The Rice
2 cups (400 grams) basmati rice
3 cups (750 ml) water
1 teaspoon salt
1½ teaspoons vegetable oil
Instructions
To Cook The Kidney Beans From Dried:
- Soak the kidney beans in water overnight or for at least 5-6 hours.
- Then in a pressure cooker, cover with water so it’s 1 inch above the beans, seal, and pressure cook on high for 20 minutes. Quickly release the steam and the beans are ready.
- If cooking over the stovetop, just cover with water and cook until the beans become soft and tender.
To Make The Curry:
- Heat oil in a large pan or pot over medium heat, and fry cumin seeds for 1 minute u or until they’re aromatic.
- Tip in the onions and turn the heat to low. When the onions become soft and translucent, add the minced garlic and ginger, and chili if using. Cook for 1 more minute.
- Add the ground coriander, cumin, turmeric, and garam masala.
- Add a can of chopped tomatoes in juice (or use fresh tomatoes if you prefer), the cooked kidney beans, then fill half of the same can with water and add it to the mixture.
- Finally, add a ¼ can of coconut milk, salt, and ground black pepper. Cover with a lid and simmer for 10 minutes to let the mixture cook and thicken.
- Serve over steamed basmati rice, sprinkle with chopped parsley or coriander and serve with lemon wedges.
To Cook The Steamed Basmati Rice:
- The ratio of the rice to water is 1:1.5. This means if you are cooking 1 cup of rice, then you will need 1 and a half cups of water. Soak the rice in water for 15 minutes, then wash in a colander under running water and drain.
- In a pot on high heat, add water with salt and oil. Let it boil, then add the rice. Let it boil on high heat for 3-5 minutes then when water above the rice disappears, lower the heat to the lowest possible and cover tightly with a lid. Cook until the water is fully evaporated. Then fluff with a fork.
(C) Potatoes and kidney beans
Kidney beans go really well with another super cheap healthy food: potatoes. Here, the root veg is boiled and then mashed up before being combined with the kidney beans. Garlic and chives are the two must-have ingredients in this dish; otherwise, they will taste a bit bland. This yummy side dish only takes 10 minutes to prep and 15 minutes to cook.
You will love this delightful and simple side dish of potatoes and kidney beans from Belarus. With just a few basic ingredients of potatoes, beans, onion, garlic, and herbs, you’ll cook this tasty helping in only about 20 minutes.
Whether you’re on a budget or short on time, this side dish is the perfect solution for your meal. Hearty enough to stand on its own, but it is also great to serve with chicken, pork, steak, or fish for an effortless meal your whole family will love.
(D) Red Kidney Bean Recipe
Before you cook this with other ingredients, make sure to soak this in water since this is naturally hard. Through soaking, it absorbs a good amount of water and will eventually become softer. Start by putting them in an oven-safe pot after rinsing the beans quickly. Pour two to four cups of water and a pinch of salt, just enough to cover the beans. To cook it, set it at 375° for two hours and cover it with a lid. Regularly check its softness with a 30-minute interval and wait until it gets to your preferred texture.
(E) How To Make This Potato And Kidney Beans Side?
Push the easy button, gang! This is as easy as it gets. This Belarusian dish is done in about 20 minutes. Detailed description in the recipe box below.
- First, cook the peeled and diced potatoes. Drain and mash with a fork.
- Second, while potatoes cook, sauté diced onions until soft. Add the kidney beans and garlic and sauté for a few minutes longer.
- Next, mix potatoes with the bean mixture, add parsley and dill. Done.
Red Beans vs Kidney Beans
The main differences between red beans and kidney beans are in the shape, size, and texture of the beans. Red beans are smaller than kidney beans. Red beans are oblong and have a pinkish-red color. Kidney beans, on the other hand, are shaped like kidneys and are a darker shade of red. Red beans tend to be smoother in texture than kidney beans.
Both red beans and kidney beans are very nutritious and are good sources of fiber. Moreover, red beans are a good source of iron and antioxidants, while kidney beans are a good source of minerals and protein. When cooked, both red beans and kidney beans remain intact in their shape and firmness.
These types of beans are packed with flavor and aroma. They go well with rice, soup, and chili recipes. In terms of taste, red beans give out a “beany” flavor, whereas kidney beans usually absorb the flavors of the ingredients they are cooked with. Red beans tend to taste better when served cold. Conversely, kidney beans are better in hot or warm dishes.
Also read: How To Get Rid Of Dark Skin Armpits: Know Everything About Dark Underarms
Summary Table
Red Beans Kidney Beans
Smaller in size Slightly larger in size
Oblong shape Shaped like a kidney
Pinkish red Dark red or brownish-red
Smoother texture Have thicker, less smooth skin
Good source of iron and antioxidants High in protein and minerals
How to store kidney Beans
Dried beans last for years if kept in a dry, dark place, safe from pests. Canned cooked beans last as long and should be a basic in every store cupboard.