While I am currently obsessed with beans, I did not grow up eating a ton of them. We had kidney beans in chili, and chickpeas in a salad once in a while. Kidney beans are one of the beans I do remember from being a kid. Actually, I have an oddly specific memory of eating them with red bell pepper at a summer camp with Italian dressing almost every night. I did not love summer camp the food was pretty bad. This early addition of bean salad was the tastiest thing I could come up with from the salad bar and gave me a little control and enjoyment in what was otherwise a pretty sad food scene. Maybe this kidney bean creation from my pre-teen years was an early foreshadowing of my current passion for all things beans at 40 years old.
With this new passion, I have been researching all kinds of beans, which means I have been reading academic papers, following every beanfluencer I can find on social media, and watching the recordings of BeanCon2004 on YouTube.
This post is all about the Kidney Bean, and I have structured it in order of most relevance to the average (not bean-obsessed) home cook, starting with general information about culinary applications and nutrition facts. For my fellow legum lovers, I have followed with more history, agricultural, and cultural context.
Jump to:
Culinary Uses of Kidney Beans
Kidney beans, with their thick skins and velvety, soft texture, are perfect for a variety of dishes. Their ability to absorb flavors and retain their shape during cooking makes them ideal for hearty dishes such as chili, soups, and stews. Whether you are using them in a classic chili recipe or a Mediterranean bean salad, kidney beans add both substance and flavor.
- Common Name: Kidney Bean
- Aliases: Red Beans, Rajma (in Indian cuisine)
- Texture: Thick skins and velvety, soft texture
- Size: Medium to large
- Shape: Traditional kidney bean shape
- Color: Typically deep red, but also available in lighter red and white varieties
- Taste: Mild and slightly nutty
Best Culinary Uses
Kidney beans are incredibly versatile and can be used in a variety of dishes. They are a classic ingredient in chili, where they provide texture and absorb the rich flavors of the spices. In salads, kidney beans add protein and a delightful texture to mixed greens. They work well in soups and stews, absorbing flavors and adding body to the dish. Additionally, kidney beans can be blended into a smooth spread for sandwiches or dips, making them a great addition to all kinds of meals.
Substitutions
If you don't have kidney beans on hand, you can substitute them with other beans like black beans, navy beans, or other white beans. Each of these beans will bring its unique flavor and texture to your dish.
How to Serve Kidney Beans
There are so many different ways to enjoy kidney beans. Here are a few suggestions and some links I just added to my list of must-try recipes.
- Bean grain Bowl: Combine with whole grains like brown rice, roasted vegetables, and a tangy dressing.
- KIDNEY BEAN BOWLS (WITH SWEET POTATOES!), Chelsea's Messy Apron
- Grilled Summer Veg Bowl with Kidney Beans, Naturally Ella
- Salads: Add to mixed salads for added protein and texture.
- Kidney Bean Arugula Salad, flora & vino
- Mexican Pasta Salad with Chipotle Sauce, Bianca Zapatka
- Bean salad: as simple as my childhood creations, bean salad is a great side on its own but can also be served with tortilla chips for a healthy bean dip.
- Chickpea and Kidney Bean Salad, Balancing Bowls
- Kidney Bean Salad, Balancing Bowls
- Spread: Blend with olive oil and lemon juice for a creamy bean spread.
- kidney bean hummus, Balancing Bowls, me 🙂
- Soups, stews, and brothy beans: Use in soups for a creamy texture and rich flavor.
- GARLIC KIDNEY BEANS WITH TOMATOES, Albert Bevia, Spain on a Fork
- Vegetarian Red Beans and Rice, Balancing Bowls
***If you don't have time to cook dried kidney beans from scratch you can use canned beans for most recipes. Just drain and rinse them before adding them to your recipe.
How to Cook Dry Kidney Beans
Stove Top Instructions
- Rinse: Rinse one pound of dry red kidney beans under cold water.
- Soak: Place the beans in a dutch oven or large pot and cover with water. Soak overnight at room temperature.
- Boil: Drain and rinse the beans, then return them to the pot. Add enough water to cover the beans by about an inch.
- Simmer: Bring to a gentle boil on medium-high heat. Boil for 10 minutes and then reduce the heat to a simmer. Cook for about 45 minutes to an hour, until the beans are tender. (The cooking time of beans can vary depending on how old the dry beans are)
- Season: Add 1 teaspoon salt during the last 20 minutes of cooking.
Alterations and Tips
Quick Soak Method
- Rinse: Rinse the dried beans.
- Boil: Place the beans in a pot and cover with water. Bring to a rapid boil for 2-3 minutes.
- Soak: Remove from heat, cover, and let soak for 1 hour. Drain and rinse the soaking water before cooking.
Tips and Tricks
- Water Hardness: The hardness of the water used for soaking, blanching, and bringing kidney beans affects their texture. Soft water yields softer beans, while hard water can toughen the skins.
- Gas Reduction: The over night soak and hot soak method is effective in reducing compounds in kidney beans that cause gas. Be sure to drain and rinse the beans. Rinsing beans after soaking removes gas-producing fibers and oligosaccharides that are released into the soaking water- which can make the bean more easily digested for those you find beans to give them gas.
- Add Aromatics: I almost always add some aromatics and spices to the cooking water. A chopped onion, celery, and carrot are my go-to for most beans. But depending on what is in the house and what I will be using the beans for, in the end, I will add fresh herbs like thyme and oregano, spices like ground cumin or red pepper flakes, and other aromatics like green onions and bay leaves.
Read more about how to cook dried beans, where I cover how, and why, plus all the tips and tricks.
Cooking Requirement to Eliminate Toxicity
Kidney beans contain a natural protein called phytohaemagglutinin (PHA) in higher amounts than other kinds of beans, which can cause gastrointestinal distress if not properly cooked. (This is different from the normal "gasy" compounds found in many beans- and needs to be treated as a toxin) To eliminate this toxin, it's crucial to boil the beans for at least 10 minutes to avoid undercooked beans. Using a slow cooker is not recommended for cooking fresh or dried kidney beans as it may not reach the necessary temperature to destroy the toxin. Canned kidney beans are fully cooked and safe to eat. (1)
(1) Kidney bean starch: composition, structure, properties, and modifications
Nutritional Value
(2)Beans, kidney, red, mature seeds, cooked, boiled, without salt
Kidney beans are a nutritional powerhouse. Here is the nutritional information for 1 cup of cooked kidney beans:
- Calories: 225 kCal
- Fat: 0.8 g
- Protein: 15 g
- Carbohydrates: 40 g
- Fiber: 13 g
- Sodium: 0 mg
- Calcium: 49 mg
- Iron: 5 mg
- Magnesium: 79.6 mg
- Potassium: 389 mg
Health Benefits of Kidney Beans
Kidney beans are not only versatile and delicious but also packed with essential nutrients that offer a range of health benefits. Here's a look at the key health advantages of including kidney beans in your diet:
Good Source of Protein
Kidney beans are an excellent source of plant-based protein. A 100-gram serving of boiled kidney beans contains almost 9 grams of protein, accounting for 27% of their total calorie content. This makes them particularly beneficial for vegans and vegetarians seeking to augment their protein intake. While kidney Beans are good sources of protein, they are not complete sources of protein- they do not have all nine essential amino acids your body needs. By pairing beans with grains like rice, barley, corn, and wheat- which have complementary proteins- you can ensure you get all the essential amino acids in your diet. (3,4)
(3) Legume seeds: protein content and nutritional value
(4) Dietary Protein and Amino Acids in Vegetarian Diets—A Review
Carbohydrates
Kidney beans are primarily composed of starchy carbohydrates, making up about 72% of their total calorie content. These carbs are mainly in the form of amylose and amylopectin. Kidney beans have a relatively high amylose content (30-40%), which is less digestible than amylopectin, resulting in a slower and more gradual rise in blood sugar levels. This slow-release characteristic makes kidney beans beneficial for people with type 2 diabetes. Their low glycemic index (GI) further supports blood sugar management. (5,6)
High Fiber Content
Kidney beans are rich in dietary fiber, including resistant starch and insoluble fibers known as alpha-galactosides. Resistant starch aids in weight management, while alpha-galactosides may cause flatulence in some people. Both types of fiber act as prebiotics, promoting the growth of beneficial bacteria in the colon. The fermentation of these fibers produces short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate, which enhance colon health and may reduce the risk of colon cancer.(7)
(7) Carbohydrate fractions of legumes: uses in human nutrition and potential for health
Aid in Weight Loss
Kidney beans can be beneficial for weight loss due to their high protein and fiber content. A randomized, double‐blinded study showed that adding white kidney beans to human subjects reduced body weight and body fat mass as quickly as 35 days. (8,9)
Blood Sugar Control
Kidney beans are particularly effective at maintaining healthy blood sugar levels due to their low GI, high protein, fiber, and slow-release carb content. Consuming beans can help prevent sharp spikes in blood sugar, making them beneficial for people with type 2 diabetes and those looking to improve blood sugar balance. Regular consumption of beans has been linked to a reduced risk of type 2 diabetes and better blood sugar control. (10)
(10)Legumes: Health Benefits and Culinary Approaches to Increase Intake
Colon Cancer Prevention
Consuming kidney beans may reduce the risk of colon cancer. In a BE GONE trial, the majority of participants in the study were colon cancer survivors, and some had a history of cancerous polyps. The study revealed, that in those patients who ate a cup of beans daily, there was an improved microbiome, which is associated with cancer prevention and improved treatment outcomes. (11,12)
Healthy Heart
Regular bean consumption is linked to a reduced risk of heart attack and other cardiovascular issues. A 2017 meta-analysis suggested this might be due to people substituting higher-fat animal proteins with beans (14). Additionally, a 2013 review and meta-analysis found a clear correlation between bean intake and a lower risk of coronary heart disease. Furthermore, other research indicates that the nutrients in beans can help lower cholesterol, a key risk factor for heart disease and heart attacks (13,15).
(14)Legume consumption and CVD risk: a systematic review and meta-analysis
(15) Abstract MP21: Consumption of Nuts and Beans and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus: A Systematic Review and Meta-analysis
Potential Downsides
Raw kidney beans contain high levels of phytohaemagglutinin, phytic acid, protease inhibitors, and starch blockers, which can impair nutrient absorption. Soaking, cooking, fermenting, and sprouting the beans greatly eliminate these toxins, making kidney beans safe and nutritious. Insoluble fibers in kidney beans, particularly alpha-galactosides, can cause bloating and flatulence in some individuals. Again these effects can be mitigated by proper preparation techniques like soaking and sprouting. Kidney beans are a nutrient-dense food that provides a wealth of health benefits and overall health, from protein and fiber to essential vitamins and minerals. Proper preparation is key to maximizing their benefits and minimizing potential downsides. (17)
(17)Legume seeds: protein content and nutritional value
The Magical Fruit
Beans are rich in fibers called oligosaccharides, which are non-digestible, fermentable fibers that often lead to gas production. While this might seem undesirable, it's actually beneficial. These fibers bypass digestion in the upper gut and survive the acidic environment of the stomach, reaching the colon intact. There, beneficial bacteria ferment them, producing gas. This gas indicates that these healthy bacteria are being nourished, supported, and enhanced by the right food choices. This process helps prevent diseases in the gut and other organs. Fibers from beans that reach the gut intact and promote the growth and activity of beneficial microflora are also known as "prebiotics."
Research demonstrates that gut health plays a crucial role in our overall physical and mental health. Making these plant-based foods with these non-digestible fibers part of a daily diet can help maintain regularity and promote a healthy gut.
Here are some tips for reducing gas from eating beans:
- Gradually increase your bean intake. Begin with 2 to 4 tablespoons of beans per day and slowly work up to the recommended ½ cup per day.
- Drink more water daily as you increase your bean consumption.
- When soaking dry beans before cooking, change the water multiple times. This helps remove the gas-producing fibers released into the soaking water.
- Rinse canned beans (those without sauce) before eating or using in recipes. This also reduces the sodium content.
- Cook with onions that may help break down gas-producing fibers.
(18)Perceptions of flatulence from bean consumption among adults in 3 feeding studies
Historical Background
Kidney beans is part of for the "common bean" family Phaseolus Vulgaris. Common beans are native to Central and South America. Archaeological evidence suggests that they were domesticated over 7,000 years ago in regions that are now part of Mexico and Peru. The beans were a staple food for ancient civilizations such as the Aztecs, Mayans, and Incas, who cultivated and consumed various types of beans as a major part of their diet.
The arrival of Europeans in the Americas in the late 15th century marked a significant turning point in the history of kidney beans. During the Columbian Exchange, an extensive period of global exchange of crops, animals, and culture, kidney beans were introduced to Europe and other parts of the world. Spanish and Portuguese explorers brought these beans back to Europe, where they quickly gained popularity due to their nutritional value and versatility in cooking.
(21) Iconography of Beans and Related Legumes Following the Columbian Exchange
From Europe, kidney beans were introduced to Africa and Asia. They adapted well to different climates and soils, becoming a valuable crop in many regions. In Africa, kidney beans became integrated into traditional cuisines, especially in East Africa, where they are used in dishes like "Githeri" (a Kenyan bean and corn stew). In India, kidney beans, known as "rajma," became a beloved part of North Indian cuisine, often prepared in a spicy tomato-based curry.
Kidney beans have also played a significant role in various cultural traditions and cuisines in the Americas. In the Caribbean, they are a key ingredient in dishes such as "rice and peas," a staple in Jamaican cuisine. In the United States, kidney beans are a main component of chili con carne, a popular dish in Tex-Mex cuisine. Each region has developed unique ways to incorporate kidney beans into its traditional foods, highlighting the bean's versatility and cultural importance.
Sustainable Agriculture
Kidney and other common beans play a vital role in sustainable agriculture due to their ability to fix nitrogen in the soil. This natural process, facilitated by symbiotic bacteria in the bean roots, reduces the need for synthetic nitrogen fertilizers, which can be environmentally damaging. As a result, kidney beans are often included in crop rotation and intercropping systems to improve soil health and fertility.
(20)Crop rotations with beans and peas offer more sustainable and nutritious food production
Cultivation and Agricultural Importance
Over the centuries, kidney beans have been cultivated and improved through selective breeding, leading to the development of various varieties. They are now grown in many parts of the world, with significant production in Brazil, China, the United States, India, and Mexico. Kidney beans are valued not only for their nutritional benefits but also for their ability to improve soil fertility through nitrogen fixation, making them an important crop for sustainable agriculture.
In 2014, U.S. farmers produced over 86,700 metric tons of kidney beans. While other beans are cultivated more extensively, kidney beans fetch the highest market price by weight. Enhancements to kidney beans, therefore, benefit both farmers and consumers.
Recently, two new kidney bean varieties, Talon and Rosie, were developed by a research team led by Juan Osorno at North Dakota State University. According to Osorno, both new varieties "possess improved resistance to root pathogens and bacterial diseases." They also offer "higher seed yields and superior performance compared to older varieties."
Improving resistance to root rot, caused by fungal pathogens, is particularly crucial for kidney beans. Osorno explains, "Their root systems are often weaker than other beans, making them more susceptible to root diseases. So anything we can do to improve these root systems is very helpful for farmers."
(22) KIDNEY BEANS WITH BETTER ROOTS, BETTER YIELD, Crop Science Society of America
Ok, that was a lot!! I had no idea what I was getting in to when I started writing this post. Each time I try to do a comprehensive post on a type of bean I end up down multiple rabbit holes on the internet filled with beans studys and articles about the amazing positive impact beans can have on our health and inverorment. I also end up with a longer list of must try recipes, so keep a look out for more kidney bean content coming your way. Follow me on Facebook, Instagram, and Pinterest.
Resources:
(1) Kidney bean starch: composition, structure, properties, and modifications
(2) Beans, kidney, red, mature seeds, cooked, boiled, without salt
(3) Legume seeds: protein content and nutritional value
(4) Dietary Protein and Amino Acids in Vegetarian Diets—A Review
(7) Carbohydrate fractions of legumes: uses in human nutrition and potential for health
(10)Legumes: Health Benefits and Culinary Approaches to Increase Intake
(14)Legume consumption and CVD risk: a systematic review and meta-analysis
(16) Dried beans lower cholesterol and glycated hemoglobin while peas lower blood pressure in adults with mild hypercholesterolemia
(17)Legume seeds: protein content and nutritional value
(18)Perceptions of flatulence from bean consumption among adults in 3 feeding studies
(20)Crop rotations with beans and peas offer more sustainable and nutritious food production
(21) Iconography of Beans and Related Legumes Following the Columbian Exchange
(22) KIDNEY BEANS WITH BETTER ROOTS, BETTER YIELD, Crop Science Society of America
Did you make this recipe? Let me know!