Healthy Highlight: Kidney Beans

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There are so many different forms of beans, but do we have any idea what the difference is, nutritionally, between the different variations? I know that I don't. It is time to pull that chili recipe out of the winter cookbook, what beans are you combining to make this dish? Let's see the nutrients that kidney beans are bringing to your dishes this fall and winter.

  • 3.5 ounces of boiled kidney beans are just 127 calories, but 8.7 grams of protein. Kidney beans have plenty of protein, even though it is generally lower than animal protein, they are a great alternative
  • Kidney beans contain substantial amounts of resistant starch. This form of starch play a big role in weight management and can improve colon health and reduce your risk of colon cancer
  • Kidney beans contain folate which is very important during pregnancy
  • Because they are rich in protein, fiber and slow-release carbs, kidney beans are great to maintain healthy levels of blood sugar

Recipes:

Coconut Kidney Bean Curry (liveeatlearn.com)

  • 2 tablespoons Vegetable Oil
  • 1 medium White Onion, diced
  • 2 cloves Garlic, minced
  • 2 tablespoons fresh grated Ginger
  • 1 tablespoon garam Masala
  • 1 15-ounce can Crushed Tomatoes
  • 1 14-ounce can Coconut Milk
  • 1 15-ounce can Kidney Beans
  • 1 teaspoon Soy Sauce
  • 1/4 teaspoon Salt
  • To Serve: White Rice, Cilantro, Crushed Red Pepper Flakes, Lime Juice
  1. Prep: If serving with rice, prepare rice.
  2. Flavor Makers: Heat oil in a large pot over medium/high. Add onion, garlic, ginger, and garam masala. Cook until onion softens, 3 to 5 minutes.
  3. Filler Uppers: Add crushed tomatoes, coconut milk, kidney beans, and soy sauce, then bring to a gentle simmer. Let cook for 10 minutes to let flavors blend together. Taste and add salt as needed to intensify flavors.
  4. Serve: Ladle curry over warm rice. Top with fresh cilantro, a pinch of crushed red pepper, and a squeeze of lime juice.

Kidney Bean & Rice Stew (Spainonafork.com)

  • 2 tablespoons Extra Virgin Olive Oil
  • 1 Small Onion
  • 1 Green Bell Pepper
  • 1 Carrot
  • 4 Cloves Garlic
  • 1 teaspoon Sweet Smoked Spanish Paprika
  • 1/2 teaspoon Ground Cumin
  • 1/2 cup Tomato Sauce 
  • 2 1/2 cups Canned Kidney Beans
  • 3 1/2 cups Vegetable Broth
  • 1/2 cup Uncooked Round Rice
  • 1 Bay Leaf
  • Handful finely chopped Parsley
  • Pinch Sea Salt
  • Dash Black Pepper
  1. Roughly chop 1 small onion, roughly chop 4 cloves of garlic, finely chop 1 green bell pepper and finely chop 1 carrot that´s been peeled
  2. Heat a stock pot with a medium heat and add in 2 tbsp extra virgin olive oil
  3. After 1 minute, add in the chopped vegetables into the stock pot, mix continuously with the olive oil, after 4 minutes and the onion is translucent, add in 1 tsp sweet smoked Spanish paprika and 1/2 tsp ground cumin, quickly mix together, then add in 1/2 cup tomato sauce and season with sea salt & black pepper, mix and simmer
  4. Once the tomato sauce has thickened, about 3 minutes, add in 2 1/2 cups of canned kidney beans (drained & rinsed), 3 1/2 cups of vegetable broth and 1 bay leaf, turn up the heat to a high heat and give it a gentle mix
  5. Once the broth comes to a boil, add in 1/2 cup uncooked Spanish round rice and give it one final mix, place a lid on the stock pot and lower to a low-medium heat, simmer until the rice is done (check package instructions), once the rice is cooked, remove the lid (if your stew looks too dry, add in a bit more broth), remove the stock pot from the heat
  6. Transfer into shallow bowls and sprinkle with finely chopped fresh parsley, serve at once, enjoy!

Kidney Bean Salad (avirtualvegan.com)

  • 1 1/2 cups Kidney Beans
  • 1 1/2 cups Chickpeas
  • 1 medium Cucumber
  • 1/2 medium Sweet or Red Onion
  • 1 cup flat Leaf Parsley

For the Dressing:

  • 5 tablespoons Fresh Lemon Juice
  • 3 tablespoons Extra Virgin Olive Oil
  • 2 small Cloves Garlic
  • 1-2 teaspoons Sugar
  • 1/2 teaspoon Salt
  • 1/2 teaspoon freshly Cracked Black Pepper
  1. Drain and rinse the beans then add to a large salad bowl.
  2. Add the chopped cucumber, onion and parsley. 
  3. Whisk all of the dressing ingredients together, or put them in a jar and give them a good shake. I recommend adding the sugar to taste so you get the perfect balance of tangy and sweet for you.
  4. Pour the dressing over the salad and toss together well.