Kidney Beans

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Preparation, uses, and tips

Kidney beans pick up flavours well, making them ideal for marinating or adding to stews. When cooking them with tomatoes or tomato sauce, it is usually better to precook the beans, as otherwise the acids in the tomato may prevent the beans from softening and so require longer cooking time. Soak the dried beans for 12 hours before cooking, then pressure-cook for 20 minutes, or simmer on the stove for 1 1/2 to 2 hours. 1 cup of dried beans makes approximately 3 cups of cooked beans. Use kidney beans to make chilli, and add them to stews, soups, and salads, as well as to grain and vegetable dishes.

Buying and storing tips

Some cooks prefer to buy organically grown kidney beans since the skin seems to stay intact more successfully. Like other dried beans, kidney beans will keep in an airtight container for a year or so.

Varieties

Both dark (red) and light (pink) varieties of kidney beans are available in the United States. The dark red beans are grown in New York, while the lighter varieties are grown in California.

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Nutrition Highlights

Kidney beans (boiled, red), 1 cup (177g)
Calories: 225
Protein: 15.3g
Carbohydrate: 40.4g
Total Fat: 0.88g
Fiber: 11.3g
*Excellent source of: Iron (5.2mg), Magnesium (80mg), and Folate (229 mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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