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.
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.
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. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.