Common beans, or Phaseolus vulgaris, are a kind of legume that originated in Central America and Mexico.
The common bean is a significant food crop and a significant source of protein worldwide.
Kidney beans are a type of legume that typically comes in two varieties: light red and dark red. They are named for their red colour and their form. Both varieties tend to be harder than the majority of other varieties of beans, although the lighter varieties have a softer texture than their darker counterparts.
Black beans, pinto beans, and navy beans are all varieties of "common beans" that may be traced back to kidney beans. This common bean's ancestor was initially found in Peru by European explorers, who also contributed to its global expansion. In South, Central, and the Caribbean cuisine today, kidney beans still play a significant role.
You may prepare red kidney beans in a variety of ways, as this article explains.
10 easy ways to cook with kidney beans
Kidney beans are frequently consumed well cooked and are used in a number of traditional cuisines. Kidney beans that are consumed raw or cooked incorrectly can be harmful, while beans that are properly prepared can be a valuable part of a diet that is well-balanced.
Kidney beans that have been cooked go well in salads, tacos, soups, and chilli. In addition, they are the major component in recipes for red beans and rice and a fantastic basis for pureed bean dips!
You can quickly prepare any of these 10 delicious, healthy recipes if you have a can of kidney beans on hand.
1. Rice and peas
In this Jamaican meal, the "peas" are actually red kidney beans. Long-grain rice should be cooked with twice as much liquid as rice, which should be a mixture of water and reduced-fat coconut milk.
Serve with spicy chicken skewers after cooking and stirring in the minced garlic, chopped spring onions, fresh thyme leaves, and canned kidney beans.
2. Lemony tuna salad
Drained canned kidney beans, sweet corn, and tuna, all in water, should be combined in a salad dish. Reduced-fat French dressing is mixed with fresh coriander and lemon zest before being tossed with the bean combination. Serve with couscous and salad greens.
3. Cheesy tortilla bake
Butternut squash should be cut in half lengthwise, the seeds should be removed, and then Cajun spice mixture should be added.
Roast until fork-tender, then remove the meat and mash it with a can of red kidney beans that have been drained, fresh coriander that has been chopped, and a little sweet chilli sauce.
Spread reduced-fat garlic and soft herb cheese, followed by the squash mixture, over a wholemeal tortilla. Add a second tortilla on top, sprinkle with mature cheddar that has been reduced in fat, and bake until crisp. To serve, cut into wedges.
4. Pasta sauce
In a little amount of olive oil, sauté chopped onion and garlic. Next, add canned chopped tomatoes, a can of red kidney beans that has been drained, and, to taste, a sprinkling of dried chilli flakes. After heating all the way through and blending, add the freshly cooked pasta and stir.
5. Main-course soup
By using drained canned red kidney beans and finely chopped fresh parsley, vegetable soup may be transformed into a filling dinner.
6. Roasted pepper and goat cheese salad
Slice and peel red peppers after roasting until they are soft. Combine with fresh flatleaf parsley that has been cut and drained tinned red kidney beans. Serve with a balsamic dressing poured over it and soft goat cheese scattered on top.
7. Chunky dip
Red kidney beans in a can should be lightly mashed before being combined with chopped tomatoes, chopped spring onions, grated fresh ginger, lime zest and juice, and freshly ground black pepper. Serve with pittas after allowing the beans to absorb the flavors for 10 minutes.
8. Veggie burgers
One grated carrot, one smashed garlic clove, one teaspoon each of ground cumin and ground coriander, one teaspoon of cayenne pepper, and one can of rinsed red kidney beans are mixed into a mash.
Add 1 egg yolk and enough finely ground fresh breadcrumbs to the mixture, stir well, and form into 4 patties. Fry till brown in a pan with a little oil.
9. Quick masala
Red kidney beans, lentils, and 2 tablespoons of medium curry paste are all heated in a can of chopped tomatoes. Cooked basmati rice should be served after 10 minutes of simmering.
10. Cottage pie twist
In a little spray oil, cook turkey mince with finely chopped onion. Heat through the tomato purée, reduced-salt soy sauce, white wine vinegar, mango chutney, tomatoes in a can, and red kidney beans in a can that has been drained. Place in an oven-safe dish, cover with sweet potato mash, and bake for about 20 minutes, or until brown.
Frequently Asked Questions (FAQs)
Are kidney beans healthy for my baby?
Absolutely! Omega-3 fatty acids, fiber, the majority of the B vitamins, and plant-based protein are all abundant in kidney beans. Kidney beans include a number of minerals and nutrients, including iron and folate, both of which are frequently low in infants.
Iron helps in digestion and food absorption to help the body absorb oxygen into the cells, which gives the body energy.
Additionally, it is necessary for healthy muscular, immunological, and brain functioning as well as for preventing the body from absorbing lead, which can be problematic for some young children.
Kidney bean folate aids in the development of healthy neural, immunological, and digestive systems as well as the brain and spinal cord tissues. A real superfood.
Are kidney beans a common allergen?
No. In principle, a person may be allergic to any food, but in practice, kidney beans are not a frequent allergen.
Beans are a perfect meal for kids with these allergies since, interestingly, children who are sensitive to peanuts and tree nuts are more likely to be folate deficient.
Are kidney beans toxic?
Kidney beans can be poisonous when consumed uncooked. They contain a substance called phytohaemagglutinin, which, if not removed by cooking, can result in severe vomiting and diarrhea. Red beans must thus be thoroughly cooked before consumption.
Do you have to soak red kidney beans before cooking?
Experts advise soaking dry kidney beans, in particular, for at least 5 hours before cooking. It's debatable whether or not beans should be soaked in general. While some contend that soaking beans makes them simpler to digest, others disagree.
How long does it take for red kidney beans to cook?
Cooking kidney beans on the stovetop takes 45 to 90 minutes. But the length of time the beans need to soak and how old they are will determine how long it takes to cook them.
When they are creamy in texture and soft, they are done cooking. It's typical for some beans to remain whole while others crack open.