What Are Red Kidney Beans?
Red kidney beans (Phaseolus vulgaris) are a variety of dry bean with dark red skin and a kidney shape; they are internationally known as “red kidney beans.” They are related to cranberry beans and other dry beans.
Thanks to their thick skin and firm texture, they hold their shape even during long cooking, so they are favored in chili con carne, salads, and pilaki (Turkish olive oil–braised beans). They are a legume that must be cooked properly.
Red Kidney Bean Nutrition
100 g of dry red kidney beans provides about 333 kcal, 24 g of protein, and 25 g of fiber; they are also rich in iron and folate. With their high protein and fiber content, they are a staple source of nutrition in plant-based diets.
What Are the Benefits of Red Kidney Beans?
With its high protein, fiber, and iron content, red kidney beans can be a satisfying part of a balanced, plant-forward diet.
This information is general; red kidney beans are a food and are not a substitute for medical treatment. Dry red kidney beans should be boiled thoroughly because raw or inadequately cooked beans can cause indigestion.
How to Choose Red Kidney Beans?
Good red kidney beans should be plump, shiny, similar in size, and unbroken. Avoid shriveled, holed (insect-damaged), or faded beans.
- The beans should be plump, shiny, and similar in size
- Holes or powder are signs of insects; avoid those beans
- The color should be a vivid dark red
How to Store Red Kidney Beans?
Store dry red kidney beans for a long time in a sealed jar in a cool, dry place; protect them from moisture and insects. Cooked beans keep for a few days in the refrigerator and longer in the freezer.
Using Red Kidney Beans in the Kitchen
Red kidney beans are used in chili, bean dishes, salads, pilaki (Turkish olive oil–braised beans), and soups; their ability to hold their shape makes them especially good in cold salads. Soak and boil them thoroughly before use.
How to Boil Red Kidney Beans
Soak the beans for one night and discard the soaking water. Bring them to a boil in fresh water, skim off the foam, and boil thoroughly until completely tender; cooking them properly is important for both flavor and safety.
Why Must Red Kidney Beans Be Cooked Thoroughly?
Raw or undercooked dry red kidney beans contain compounds that make digestion difficult; boiling them thoroughly largely deactivates these compounds and makes the beans easier to eat.
What Recipes Use Red Kidney Beans?
Chili con carne, bean stew, bean salad, Mexican rice, and bean soup are the best-known uses.
Frequently Asked Questions
Are red kidney beans the same as cranberry beans?
Both are varieties of the same species (Phaseolus vulgaris); red kidney beans are darker and uniformly colored, while cranberry beans are speckled. They are cooked in similar ways.
Should red kidney beans be soaked?
Yes; soaking them for one night shortens the cooking time and helps them cook more evenly and thoroughly.
Why do red kidney beans hold their shape?
Their thick skin and firm texture help them hold their shape even during long cooking, making them ideal for salads and chili.
Are canned red kidney beans cooked?
Canned red kidney beans are precooked; drain and rinse them, then add them directly to dishes.