Kidney Beans 101: Nutrition, Benefits, How To Cook, Buy, Store A Complete Guide

What is Kidney Beans

Kidney beans are a type of common bean (Phaseolus vulgaris) known for their distinct kidney or kidney-like shape. They are widely consumed and are a staple in various cuisines around the world. Kidney beans come in several varieties, with the two most common types being red kidney beans and white kidney beans (also known as Cannellini beans).

Key characteristics of kidney beans include:

1. Shape: Kidney beans are typically kidney-shaped, with one convex side and one concave side. They are medium to large in size, depending on the variety.
2. Color: Red kidney beans, as the name suggests, are dark red or reddish-brown. White kidney beans, or Cannellini beans, are creamy white or light beige.
3. Flavor: Kidney beans have a mild, earthy flavor and a slightly nutty undertone. The flavor can vary slightly depending on the variety and how they are prepared.
4. Texture: When cooked, kidney beans have a soft, creamy texture on the inside while retaining their shape. This texture makes them suitable for a wide range of dishes.

Kidney beans are known for their versatility and are used in various recipes, including chili, stews, soups, salads, and bean-based dishes. They are a good source of plant-based protein, dietary fiber, vitamins (like folate and vitamin K), and minerals (such as potassium and iron). Kidney beans are often included in vegetarian and vegan diets as a protein-rich alternative to meat.

It’s important to note that kidney beans, like many other beans, should be properly cooked before consumption to eliminate naturally occurring compounds that can be toxic if consumed in their raw or undercooked form. Cooking kidney beans thoroughly renders them safe to eat and enhances their flavor and digestibility.

Other Names of Kidney Beans

Kidney beans are known by various names in different regions and languages. Here are some common alternative names for kidney beans:

1. Red Kidney Beans:
   • Rajma: In Hindi and some other Indian languages, kidney beans are called “rajma,” and they are a popular ingredient in Indian cuisine, especially in dishes like Rajma Masala.
   • Frijoles Rojos: In Spanish, red kidney beans are referred to as “frijoles rojos.”
2. White Kidney Beans (Cannellini Beans):
   • Cannellini Beans: The white variety of kidney beans is often called Cannellini beans, particularly in Italian and Mediterranean cuisines.
   • Fagioli Bianchi: In Italian, white kidney beans are known as “fagioli bianchi.”
3. General Terms:
   • Common Beans: In some contexts, kidney beans are simply referred to as “common beans” due to their widespread cultivation and consumption.
   • Horticultural Beans: Kidney beans are sometimes categorized as “horticultural beans” to distinguish them from other types of beans like black beans or navy beans.
4. Regional Names:
   • Kidney beans may have region-specific names in local dialects or languages, depending on the area where they are grown and consumed.

While red kidney beans and white kidney beans (Cannellini beans) are the most common varieties, there are also other kidney bean varieties, including speckled kidney beans and light red kidney beans, each with its own distinct characteristics and names in different regions. These beans are used in a wide range of dishes across various cuisines worldwide.

Nutritional Value of Kidney beans

Here’s the nutritional value of kidney beans (cooked, boiled, without salt) per 100 grams:

Nutrient	Amount per 100g
Calories	127 kcal
Protein	8.7 g
Carbohydrates	22.8 g
Dietary Fiber	6.4 g
Sugars	0.3 g
Fat	0.5 g
Saturated Fat	0.1 g
Monounsaturated Fat	0.1 g
Polyunsaturated Fat	0.2 g
Omega-3 Fatty Acids	21 mg
Omega-6 Fatty Acids	142 mg
Vitamins & Minerals
Vitamin A	0 IU
Vitamin C	1.2 mg
Vitamin D	0 IU
Vitamin E	0.03 mg
Vitamin K	8.9 µg
Vitamin B1 (Thiamine)	0.1 mg
Vitamin B2 (Riboflavin)	0.06 mg
Vitamin B3 (Niacin)	0.67 mg
Vitamin B5 (Pantothenic Acid)	0.1 mg
Vitamin B6	0.12 mg
Vitamin B9 (Folate)	130 µg
Vitamin B12	0 µg
Calcium	32 mg
Iron	2.9 mg
Magnesium	26 mg
Phosphorus	140 mg
Potassium	337 mg
Sodium	1 mg
Zinc	1.03 mg
Copper	0.226 mg
Selenium	1.3 µg

Please note that these values are approximate and can vary based on factors such as cooking method and specific varieties of kidney beans. Kidney beans are a nutritious food source, rich in protein, fiber, vitamins, and minerals, making them a healthy addition to a balanced diet.

Key Nutritional Highlights:

1. Protein: Kidney beans are a good source of plant-based protein, making them a valuable addition to vegetarian and vegan diets.
2. Dietary Fiber: They are rich in dietary fiber, which aids in digestion, helps maintain healthy cholesterol levels, and supports weight management.
3. Folate (Vitamin B9): Kidney beans contain folate, a vital nutrient for cell division and the formation of DNA.
4. Iron: These beans provide iron, which is essential for oxygen transport in the blood and overall energy production.
5. Potassium: Kidney beans are a source of potassium, important for maintaining healthy blood pressure and nerve function.
6. Magnesium: Magnesium, found in kidney beans, plays a role in various biochemical processes in the body.
7. Low in Fat: Kidney beans are low in fat and can be part of a heart-healthy diet.
8. Rich in Antioxidants: Like other beans, kidney beans contain antioxidants, including flavonoids and phenolic compounds, which may have health benefits.

It’s important to note that the nutritional values can vary slightly depending on the cooking method and variety of kidney beans. Kidney beans are a nutritious food choice that can be incorporated into a variety of dishes, including soups, stews, salads, and chili, to provide protein, fiber, and essential vitamins and minerals.

Benefits of Kidney Beans

Kidney beans offer a range of health benefits due to their nutrient-rich composition. Here are some of the benefits of including kidney beans in your diet:

1. Rich in Protein: Kidney beans are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for muscle health, tissue repair, and overall body function.
2. Dietary Fiber: Kidney beans are high in dietary fiber, particularly soluble fiber. Fiber supports digestive health by promoting regular bowel movements and can help with weight management by increasing feelings of fullness.
3. Heart Health: The fiber, potassium, and magnesium content in kidney beans can contribute to heart health. Fiber helps lower cholesterol levels, while potassium and magnesium help regulate blood pressure and reduce the risk of heart disease.
4. Blood Sugar Control: Kidney beans have a low glycemic index, which means they can help stabilize blood sugar levels. The soluble fiber in these beans slows down the absorption of glucose and can be beneficial for individuals with diabetes or those at risk of developing it.
5. Weight Management: Kidney beans are relatively low in calories and high in fiber and protein, making them a filling and satisfying food choice. Including kidney beans in your diet can support weight management and help control appetite.
6. Antioxidants: Kidney beans contain antioxidants, including flavonoids and phenolic compounds, which can help protect cells from oxidative damage and reduce inflammation.
7. Folate (Vitamin B9): Kidney beans are a good source of folate, an essential B-vitamin important for cell division and the formation of DNA. Adequate folate intake is crucial during pregnancy to prevent birth defects.
8. Iron: These beans provide iron, which is vital for transporting oxygen in the blood. Including kidney beans in your diet can help prevent iron-deficiency anemia.
9. Bone Health: Kidney beans contain minerals like calcium, phosphorus, and magnesium, which are important for maintaining healthy bones and preventing bone-related disorders.
10. Digestive Health: The fiber in kidney beans supports a healthy gut by promoting the growth of beneficial gut bacteria. This prebiotic effect can enhance digestion and boost the immune system.
11. Reduced Risk of Chronic Diseases: Consuming kidney beans as part of a balanced diet may help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
12. Satiety and Weight Loss: Kidney beans’ combination of fiber and protein can help increase feelings of fullness and reduce overall calorie intake, which can aid in weight loss and maintenance.

It’s important to note that while kidney beans offer numerous health benefits, they should be cooked thoroughly before consumption to eliminate naturally occurring compounds that can be toxic if consumed in their raw or undercooked form. Proper cooking renders kidney beans safe to eat and enhances their digestibility and flavor.

What Does Kidney Beans Taste Like

Kidney beans have a mild, earthy flavor with a slightly nutty undertone. Their taste is not overpowering, which makes them versatile and suitable for a wide range of dishes. The mildness of kidney beans allows them to absorb and complement the flavors of the ingredients and seasonings they are cooked with.

When cooked, kidney beans have a soft, creamy texture on the inside while retaining their shape. This texture, along with their mild flavor, makes them an excellent addition to soups, stews, salads, chili, and various bean-based dishes.

Overall, kidney beans provide a subtle and pleasant taste that can enhance the flavor and richness of many recipes, making them a popular choice in cuisines around the world. Their versatility allows them to be used in both savory and sweet dishes, and they pair well with a variety of herbs, spices, and ingredients.

How to Cook Kidney Beans

How To Use Kidney Beans

Kidney beans are versatile legumes that can be used in a wide range of savory and even some sweet dishes. Here are some popular ways to use kidney beans in your cooking:

1. Chili: Kidney beans are a classic ingredient in chili recipes. They add texture and heartiness to this spicy stew.
2. Soups and Stews: Kidney beans can be added to various soups and stews to increase their protein and fiber content. They work well in minestrone, vegetable soup, and bean stews.
3. Salads: Add cooked kidney beans to salads for an extra protein boost and a creamy texture. They pair well with various vegetables, herbs, and dressings.
4. Burgers: Create vegetarian or vegan bean burgers by mashing kidney beans and mixing them with breadcrumbs, spices, and vegetables.
5. Pasta Dishes: Kidney beans can be mixed with pasta and your choice of sauce or pesto for a hearty and protein-packed meal.
6. Dips and Spreads: Blend kidney beans with olive oil, garlic, lemon juice, and herbs to make a creamy bean dip or spread. It’s a great alternative to hummus.
7. Casseroles: Use kidney beans in casseroles and baked dishes, such as chili mac and cheese or Mexican-inspired casseroles.
8. Tacos and Burritos: Kidney beans can be used as a filling for tacos, burritos, or enchiladas, either mashed or whole, along with other ingredients like cheese, salsa, and vegetables.
9. Side Dishes: Serve kidney beans as a side dish by seasoning them with herbs, spices, and a drizzle of olive oil.
10. Salsa: Combine kidney beans with tomatoes, onions, and peppers to create a hearty bean salsa. It’s a great topping for grilled meats or a dip for tortilla chips.
11. Chowders: Add kidney beans to chowders, such as corn chowder or potato chowder, to enhance their texture and nutritional content.
12. Curries: Kidney beans can be used in vegetarian or vegan curry recipes. They absorb the flavors of the spices and provide a creamy texture.
13. Baked Goods: Kidney beans can be used in some baked goods to add moisture and creaminess. For example, kidney bean brownies are a popular bean-based dessert.
14. Stuffed Vegetables: Stuff vegetables like bell peppers or zucchini with a mixture of kidney beans, rice, herbs, and spices.
15. Toppings: Use kidney beans as a topping for baked potatoes, sweet potatoes, or grain bowls.

When using kidney beans in recipes, consider adjusting the seasoning and flavorings based on the specific dish you’re preparing. Kidney beans readily absorb the flavors of the ingredients they are combined with, making them a versatile and tasty addition to a wide range of recipes.

Substitute for Kidney Beans

If you need a substitute for kidney beans in a recipe, you can choose from a variety of other beans that have similar textures and flavors. Here are some common bean substitutes for kidney beans:

1. Cannellini Beans (White Kidney Beans): Cannellini beans are a close substitute for kidney beans, especially in recipes where color isn’t a significant factor. They have a similar texture and mild flavor.
2. Great Northern Beans: Great Northern beans are another suitable substitute. They have a mild taste and a creamy texture, making them versatile for various dishes.
3. Navy Beans: Navy beans are small, oval-shaped beans with a mild flavor and a creamy texture. They work well as a kidney bean replacement in many recipes.
4. Pinto Beans: Pinto beans have a slightly earthy flavor and a similar texture to kidney beans. They are commonly used in Mexican and Southwestern cuisine.
5. Black Beans: Black beans have a different color but a similar texture to kidney beans. They are slightly sweeter and can work as a substitute in many recipes.
6. Red Beans: Red beans, such as small red kidney beans or Adzuki beans, are a good visual match if color is a significant consideration in your recipe. They have a slightly different flavor but a similar texture.
7. Black-Eyed Peas: Black-eyed peas have a mild, slightly nutty flavor and a firm texture. They are often used in Southern and African cuisines.
8. Chickpeas (Garbanzo Beans): Chickpeas are firmer than kidney beans, but they can be used as a substitute in certain recipes, especially in salads and dishes where a bit of extra texture is desirable.

When substituting beans in a recipe, keep in mind that the flavor and texture of the dish may vary slightly, depending on the beans you choose. It’s a good idea to consider the specific requirements of your recipe and your personal taste preferences when selecting a substitute for kidney beans.

Where to Buy kidney beans

You can purchase kidney beans at various places, including grocery stores, specialty food stores, and online retailers. Here are some common options for where to buy kidney beans:

1. Grocery Stores: Most well-stocked grocery stores carry both canned and dried kidney beans in the dry goods or canned food section. Check your local supermarket or chain grocery store for availability.
2. Health Food Stores: Specialty health food stores and natural food markets often stock kidney beans, sometimes in bulk bins or packaged containers. They may also carry organic and non-GMO options.
3. International or Ethnic Markets: Stores that specialize in international or Hispanic foods frequently have kidney beans in stock, particularly if you’re looking for a specific brand or variety.
4. Online Retailers: Online shopping platforms such as Amazon, Walmart, and specialty food websites offer a wide selection of kidney beans in various forms, including dried, canned, and organic options.
5. Farmers’ Markets: In some areas, you may find local farmers’ markets that sell dried kidney beans, particularly if they are grown locally. This can be a great way to support local farmers and obtain fresh, high-quality beans.
6. Food Co-ops: Food cooperatives or co-op stores focusing on organic and natural products may carry dried kidney beans.
7. Bulk Food Stores: Some bulk food stores allow you to purchase dried kidney beans in the quantity you desire, which can be particularly convenient if you need a large amount.

When buying kidney beans, you can choose between dried and canned versions, depending on your preferences and the convenience you require for your recipes. Dried beans generally need soaking and cooking, while canned beans are pre-cooked and ready to use. Additionally, consider checking the labels for any added ingredients or preservatives, especially when purchasing canned beans.

How To Store Kidney Beans

Properly storing kidney beans helps maintain their quality and prevents spoilage. Whether you have dried kidney beans or canned kidney beans, here are guidelines on how to store them:

Dried Kidney Beans:

1. Cool, Dry Place: Store dried kidney beans in an airtight container in a cool, dry place. A pantry or cupboard is an ideal location. Keep them away from direct sunlight, heat, and moisture, which can cause them to spoil or become infested with pests.
2. Sealed Container: Ensure that the container you use has a tight-sealing lid to prevent moisture from entering and pests from getting in. Mason jars, plastic containers, or resealable bags work well.
3. Labeling: Consider labeling the container with the date of purchase to help you keep track of their freshness. Dried beans can last for a long time, but it’s still good to know their age.

Canned Kidney Beans:

1. Room Temperature: Store unopened canned kidney beans at room temperature in a cool, dry place. They do not require refrigeration before opening.
2. Refrigeration After Opening: Once a can of kidney beans is opened, transfer any unused portion to an airtight container and refrigerate it. Canned beans can lose their quality when exposed to air, so sealing them in an airtight container helps maintain freshness.
3. Use in a Timely Manner: For opened canned beans, try to use them within a few days. Canned beans are precooked, so they have a shorter shelf life once the can is opened compared to dried beans.
4. Check for Spoilage: Always inspect canned beans for any signs of spoilage before using them. If the can is dented, bulging, or damaged, or if there are any unusual odors, colors, or textures in the beans, discard them.

Proper storage practices help prevent the growth of mold, bacteria, and pests, ensuring that your kidney beans remain safe and suitable for consumption. Remember that dried beans can last for an extended period if stored correctly, while canned beans have a shorter shelf life after opening and should be used promptly or refrigerated.

Frequently Asked Questions (FAQs)