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, 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.
Copyright © 2002 Healthnotes, Inc. All rights
reserved. www.healthnotes.com
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Learn more about the authors of
Foodnotes.
The information presented in Foodnotes 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. Information expires December 2003.
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