About Kidney Beans
The kidney bean, also known as the chili bean, is a fundamental part of the daily diet in many regions of the world. In the United States, kidney beans are an integral part of southern cuisine, strongly featured in the creation of classic dishes such as chili con carne and red beans and rice. Available year round, kidney beans are an affordable, healthy source of fiber, protein and iron.
Benefits
A single cup of kidney beans contains almost half of your recommended daily amount of fiber. Kidney beans are low in calories. Additionally, when kidney beans are eaten in combination with whole grains, they supply the body with a virtually fat-free source of protein and iron.
Appearance
The kidney bean looks like a miniature kidney. The maroon color and characteristic shape are unaffected by most cooking procedures and the fibrous nature of the kidney bean allows it to absorb the flavors around it. These qualities make kidney beans a favorite addition to many soups and stews.
History
Kidney beans, black beans, red beans, chili beans, pinto beans and navy beans all belong to the same family. This group, collectively known as common beans, evolved from a single type of bean originally cultivated in Peru. Taken by traders into Central America, kidney beans eventually made their way onto the ships of Spanish explorers. From there they progressed to the tables of Europe, where they became established as a dinner staple by the end of the 16th century. These explorers were also responsible for introducing beans to Asia and Africa where they are now a popular part of many traditional dishes.
Selection
Nowadays, kidney beans can be found in virtually every corner of the world. They can be purchased in either canned or dried forms. Both are economical and healthy, however, some of the beans' nutritional value is lost during the canning process, primarily because of the addition of excessive amounts of salt and overcooking. Then again, dried kidney beans must be cooked for quite a long time, making canned much more convenient. Both can be stored for up to a year in your pantry.
Uses
Cooked kidney beans can be used in place of ground meat in most Mexican recipes, including enchiladas, chili, burritos or tacos. They are a colorful addition to bean salad or can be the main protein source in taco salad. Serve them hot with cornbread for a hearty winter snack, or offer them as a healthy side to any traditional main dish.
Advice
If using dried kidney beans, soak them overnight as this will reduce the majority of compounds associated with bean flatulence.
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