Food Guide

Kidney Beans

Buying Tips

Some cooks prefer to buy organically grown kidney beans since the skin seems to stay intact more successfully.

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.

Preparation, Uses, & 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.

Storing

Like other dried beans, kidney beans will keep in an airtight container for a year or so.

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)

Copyright © 2024 TraceGains, Inc. All rights reserved.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–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 2024.

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