zig
0

Notifications

  • You're all caught up!

Ways to Eat Kidney Beans

by
author image Julie Christensen
Julie Christensen is a food writer, caterer, and mom-chef. She's the creator of MarmaladeMom.org, dedicated to family fun and delicious food, and released a book titled "More Than Pot Roast: Fast, Fresh Slow Cooker Recipes."
Ways to Eat Kidney Beans
Pair kidney beans with peppers, onions and Mexican spices. Photo Credit Stockbyte/Stockbyte/Getty Images

Kidney beans have a mild, sweet flavor and bright color that works well in salads, soups, main dishes and appetizers. Buy reduced-sodium canned kidney beans and rinse them before use, or cook dry kidney beans in simmering water for three to four hours, or until tender. One 1/2 cup serving of kidney beans has only 110 calories, but 8 grams of protein and 6 grams of fiber.

Salads

Pair kidney beans with turkey chili, tomatoes, lettuce, corn, salsa and avocados for a healthful taco salad, or mix them with other beans and a vinaigrette for three bean salad. Pair them with whole wheat pasta, green onion, chopped broccoli, diced tomatoes and non-fat Italian dressing for a quick, healthful pasta salad.

Soups

Kidney beans are a natural choice for hearty soups and stews. Pair them with ground turkey or lean ground beef in spicy chili, or replace the meat with wheat berries for a savory, nutritious twist on traditional chili. Add flavor with the addition of corn, black beans, tomatoes, cilantro and avocado.

You Might Also Like

Main Dishes

Heat kidney beans with lean turkey sausage and a savory, sweet sauce for baked beans, or combine kidney beans with browned ground turkey, corn, diced tomatoes, cheese, salsa and Mexican spices. Top with a cornbread topping and bake for tamale pie. Add kidney beans to rice dishes or stuffed peppers.

Dips and Appetizers

Layer kidney beans with salsa, light sour cream, green onions, reduced-fat cheese, guacamole and diced tomatoes for a healthful dip. Garnish with lime and cilantro and serve with baked tortilla chips. Puree kidney beans and blend them with light cream cheese and salsa for a smooth and creamy dip.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media