Food Name: Kidney Beans
Nutritional Information: Like other beans and legumes, kidney beans strengthen the kidneys and adrenal glands and therefore promote physical growth and development. As does the protein in meat, bean protein builds body mass; but unlike meat, beans don't add cholesterol, saturated fat, or toxic nitrogen byproducts. A stick-to-the-ribs filling food, beans are more "grounding" than a salad.
A bean's color indicates the organ it most benefits, and thus, you can remember that kidney beans are good for the heart because of their red color. Beans reduce the levels of serum cholesterol and so offer some protection against heart disease. They are a superior carbohydrate for people with diabetes or blood sugar imbalances, since they are slowly digested and cause only a gradual rise in blood sugar levels. The phytochemical diosgenin, which appears to inhibit cancer cells from multiplying, is found in beans. Furthermore, kidney beans are low in Saturated Fat, Sodium, and Cholesterol and a good source of Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Protein, Vitamin C, Thiamin, Riboflavin, Niacin, Folate, Copper and Manganese.
This link has very interesting information on benefits of kidney beans: http://herbpathy.com/Uses-and-Benefits-of-Kidney-Beans-Cid3035
Storage Information: see general bean info.
Food Fun Facts: The kidney bean with its dark red skin is named for its visual resemblance to a kidney. The kidney bean is also known as the red bean, and an integral part of the cuisine in northern region of India. Sometimes kidney beans are used in the red beans and rice of Louisiana Creole cuisine. Small kidney beans used in Rioja, Spain, are called Caparrone. In India the kidney bean is called “Rajma dal”.
Simple From Scratch:
Easy Vegetarian Chili
4 cups cooked kidney beans or half/half kidney and black, pinto or other beans of choice
2 cups diced tomatoes
1/2 onion, diced
3 cloves garlic, minced
1 bell pepper, diced (any color)
2 tbsp olive oil
3 tbsp vegetable broth
2 tbsp chili powder
1/2 tsp salt
1/2 tsp pepper
dash cayenne pepper (optional)
dash red pepper flakes (optional)
1/2 cup vegetable protein (optional) + 1/2 cup water (optional)
In a medium to large soup pot, sautee the onion, bell pepper and garlic in the olive oil. Add vegetable broth, tomatoes, chili powder and stir. Reduce heat to medium low and add beans. Stir occasionally and cook for at least 20 minutes. If adding optional vegetable protein and water, you will need 10 more minutes before done cooking. Of course, the longer you cook chili the better, but if you're pressed for time, 20 minutes is fine. For a spicier chili, add extra cayenne and red pepper flakes. Makes 6 servings.
“Rajma” Red Bean Curry Recipe
4 cups cooked red kidney beans
2 tbsp cooking oil
1 tsp cumin seeds
2 medium-sized onions chopped fine
2" piece of ginger diced
5 cloves of garlic minced
2 large tomatoes chopped into 1" cubes
2 tsps coriander powder
1 tsp cumin powder
1/4 tsp turmeric powder
optional: Salt to taste, Chopped coriander (cilantro) to garnish
Heat 2 tbsp oil in a deep pan and add 1 tsp cumin seeds. When they stop sizzling, add chopped onion and fry till soft. Add diced ginger and garlic and fry for 2 minutes. Add the tomatoes, coriander, cumin, and turmeric and fry 2 minutes. Add 4 cups beans, 4 cups of warm water. Cook till beans are soft (approx. 10 mins). Mash some of the beans roughly (this thickens the gravy). Add salt to taste. Garnish with coriander and serve piping hot with plain rice or other grain.
Carrot Spread with Curry and Cumin
I used to bring this to pot-lucks and it was a huge hit. It's a vegetarian "pate." Try on pita bread or some freshly toasted biodynamic bread or whatever you like. The recipe asks for white kidney beans but can try with red ones or perhaps with another kind of white bean and let us know how it comes out!
1/4 c. chopped onion
1 clove garlic, chopped
4 T. olive oil
1 t. curry powder
1/2 t. ground cumin
1 c. cooked sliced carrots
1/3 c. cooked kidney beans
1/4 t salt
In a skillet, combine onion, garlic and 2 T. olive oil; cook over medium-low heat until golden; add curry powder and cumin and cook for 1 min longer. In a food processor, puree the onion mixture with the carrots and kidney beans. With motor running, gradually add remaining 2 T. of olive oil, adding salt to taste.
Once you know how you like it, try doubling or tripling the recipe.