Kidney Beans
An integral part of classic three-bean salad, kidney beans are sometimes
used to make baked beans, too.
Kidney beans are immediately recognizable as the glossy maroon bean with the slightly
curved, kidney-like shape. Longer than most beans, kidney beans are among the most popular
beans in the United States. They are an integral part of the classic three-bean salad, and are
sometimes used to make baked beans in New England.
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.
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.
Availability
Dried and canned kidney beans are available year-round.
Preparation, uses, and tips
Kidney beans pick up flavors 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 chili, and add them to stews, soups, and salads, as well as to grain and vegetable
dishes.
Nutritional 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. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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