Kidney Beans

Also known asRajma · Phaseolus vulgaris · 红腰豆

Name: Kidney beans (Phaseolus vulgaris) — medium-large, kidney-shaped beans, most commonly deep red, but also white, pink and speckled, with a firm skin, a creamy interior and a robust, slightly sweet flavour. Red and white kidney beans have their own pages.

Description

Kidney beans are native to Central and South America, and were domesticated more than 7,000 years ago. After the Columbian exchange, they spread across Europe, Africa and Asia, and are now a staple pulse worldwide, in chilli con carne, Indian rajma, Louisiana red beans and rice, Brazilian and Caribbean stews.

Kidney beans are best known for holding their shape in long-cooking, slow dishes, and soaking up spices and sauce flavour. They contain more of the natural toxin phytohaemagglutinin, a lectin, than any other common bean, which is why they must be cooked properly.

Main nutrition value

Kidney beans are an excellent source of plant protein and fibre, and provide folate, iron, potassium, manganese and magnesium, with little fat.

How best to be consumed

Kidney beans must always be boiled properly.

1. Soak dried beans in plenty of water for 8 to 12 hours, then drain and rinse, which shortens cooking time and reduces gas. Discard the soaking water.
2. Boil hard for at least 10 minutes, then simmer for 60 to 90 minutes until completely soft.
3. Use in chilli, rajma, stews, salads, burritos and soups.
4. Never cook raw kidney beans in a slow cooker without boiling them first, since low temperatures can make them more toxic.
5. Rinse canned beans, which are already cooked, to reduce salt.

Overconsumption could cause…

Kidney beans are healthy when cooked, and dangerous when not.

1. Severe stomach upset from raw or undercooked kidney beans, which can start within 1 to 3 hours, since as few as four or five raw beans can cause illness, and slow cookers may not reach a high enough temperature.
2. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in beans, particularly if you are not used to eating them, so build up gradually and drink water.
3. High sodium in canned beans, so choose no-added-salt cans and rinse them well.
4. Reduced absorption of iron, zinc and calcium from the phytates in dried beans, which soaking, sprouting and thorough cooking reduce.

GroupsBeansLegume familyHigh fibreHigh proteinLow fatLow sodiumRich in folateRich in ironRich in magnesiumRich in potassium

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Wikipedia — Kidney bean, used for origin, naming and history: https://en.wikipedia.org/wiki/Kidney_bean