Kidney beans are a legume that is native to Central America and Peru. Their origin can be traced back over 7,000 years. The beans are aptly named because their shape very closely resembles a kidney. These beans are available in white or red varieties. They can easily be found year-round in both canned and dried forms. Dried kidney beans have a shelf life of one to two years when stored properly. Dried kidney beans should be washed and soaked prior to cooking them. Soaking rehydrates the beans and helps dissolve the starches in the beans. Beans that have been soaked cook faster and are easier to digest than beans that are cooked without being soaked. There are two basic methods for soaking dried beans. One method is to soak them overnight. If you prefer a faster method, you can put the beans in cold water, bring them to a boil, turn off the heat and let them sit for a couple of hours. Then drain off the water they soaked in, add fresh water to the pot and cook the beans until they are tender.
White Kidney Beans
White kidney beans are also referred to as Cannellini beans or fazolia beans. They have a firm, ivory colored skin, creamy texture and mild flavor. This type of kidney bean is a good recipe add-in for dishes that have a relatively short cooking time. The texture of these beans enables them to absorb flavors well. This makes them a good choice of bean to include in chili or soup recipes. They can also used in salads and as a healthy side dish.
Red Kidney Beans
Red kidney beans have a slightly nutty, somewhat more prominent flavor than the white kidney bean. They are often used in dishes that have a lengthy cooking time. This type of kidney bean is frequently used in Creole dishes, soups, stews and chili. They can also be used in casseroles and salads.
Health Benefits of Kidney Beans
Kidney beans are an ideal addition to a weight loss diet. Their high fiber content promotes a feeling of fullness that reduces the urge to overeat or frequently reach for a snack. The fiber in kidney beans may also improve colon health, reduce the risk of colon cancer and support digestive health. Kidney beans can help maintain healthy cholesterol levels. Adding these versatile beans to your diet can boost your energy and increase your metabolism. These beneficial beans contain folate, manganese and calcium which help strengthen bones thereby reducing the risk of osteoporosis. Kidney beans can help reduce the risk of developing diabetes. These beans can be beneficial to a diabetic diet due to the significant amount of carbohydrate they contain. The starch in the beans breaks down slowly which prevents a spike in blood sugar levels. These beans contain thiamin and vitamin K which help boost cognitive function. Kidney beans are an excellent plant-based source of protein. They are rich in antioxidants that contain cancer-fighting properties. The antioxidants in these beans can also help you maintain healthy, youthful looking skin and provide anti-aging benefits. Kidney beans contain zinc which can support tissue growth and eye health. The vitamin B6 in kidney beans can help prevent hair loss and memory loss. Many of the nutrients found in kidney beans promote detoxification which can reduce the risk of inflammatory diseases.
