Red kidney beans are inexpensive, nutritious and versatile. They are good on their own as a side dish or as additions to salads, chili, stews, soups and casseroles. You can mash them and use in veggie burgers or as an extender of ground meat. Store dried red kidney beans in a cool, dry place off the floor.
Calories, Fat, Cholesterol and Protein
One cup of cooked red kidney beans contains 240 calories with 5 calories from fat. Because plants do not contain cholesterol, kidney beans without added meat or other food from animal sources is cholesterol-free. A cup of kidney beans contains 16 g of protein; the recommended daily intake (DRI) for adults is 50 to 60 g. The protein in beans is incomplete. A complete protein contains 9 amino acids, while an incomplete protein contains fewer. To get complete protein, eat beans and grains or other vegetables within the same 24-hour period.
Carbohydrates and Fiber
One cup of cooked kidney beans contains 40 g of carbohydrates; this includes 12 g of fiber. Beans have a low to moderate glycemic index rating, meaning the natural sugars present in the beans are released slowly into your blood. This helps stabilize blood sugar and provides energy over a longer period of time. The fiber in kidney beans is both soluble and insoluble. Soluble fiber dissolves in the body into a "gel." It slows glucose absorption and removes bile acids, which contain cholesterol. Insoluble fiber provides bulk to the stool, helping to prevent constipation.
Vitamins and Minerals
A cup of cooked kidney beans contains 230 mcg of folate, a B vitamin your body cannot make. The RDI for adults is 400 mcg. Folate is especially important for women who may become pregnant, because it is necessary for proper cell development in early pregnancy. Folate is also important to heart health. Kidney beans are a good source of calcium; one cup contains 10 percent of the daily value, based on a 2,000-calorie diet. One cup of cooked beans also contains 20 percent of the daily value for iron.
Preparation
Always rinse dried beans thoroughly. To rehydrate, cover a pound of beans with 10 cups of water; soak for 6 to 8 hours. Drain and rinse, then cook in water three times the volume of beans. Bring water to a boil, then lower heat to simmer so as not to make beans mushy. Do not add salt or acidic food, such as tomato juice, until beans are nearly done; if added earlier, they slow cooking. Cook until beans are completely done, approximately 1 to 1 1/2 hours. Raw or undercooked beans can cause nausea, vomiting and diarrhea. Drain cooked beans and use in recipes. To use later, rinse in cool water, drain and dry, then refrigerate or freeze. Cooked beans can be frozen for up to six months.
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