Kidney Beans (California Red) – Mature Seeds
Description:
Kidney beans, specifically the California Red variety, are a nutritious and versatile ingredient commonly used in a variety of dishes. These beans are harvested when fully mature, showcasing their deep red hue and firm texture. Known for their slightly sweet taste and hearty consistency, they are an excellent source of plant-based protein, fiber, and essential minerals. When prepared properly, kidney beans provide a rich, comforting addition to soups, stews, salads, and casseroles, making them an essential pantry staple for both everyday meals and special occasions.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 124 kcal |
| Protein | 9.13 g |
| Total Fat | 0.09 g |
| Saturated Fat | 0.014 g |
| Carbohydrates | 22.41 g |
| Fiber | 9.3 g |
| Sugar | 0.0 g |
| Calcium | 66.0 mg |
| Iron | 2.98 mg |
| Magnesium | 48.0 mg |
| Phosphorus | 137.0 mg |
| Potassium | 419.0 mg |
| Sodium | 240.0 mg |
| Zinc | 0.86 mg |
| Copper | 0.289 mcg |
| Manganese | 0.318 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 1.2 mg |
| Thiamin (B1) | 0.129 mg |
| Riboflavin (B2) | 0.062 mg |
| Niacin (B3) | 0.54 mg |
| Vitamin B6 | 0.104 mg |
| Folate (B9) | 74.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Kidney beans, including the California Red variety, are not typically associated with common allergens. However, they should be prepared properly to avoid digestive issues that can arise from undercooking or consuming raw beans, which may contain toxins like lectins. It’s essential to ensure they are soaked and cooked thoroughly before consumption to make them safe and enjoyable.
Dietary Preferences:
- Vegan: Kidney beans are a plant-based food, making them a great option for vegan diets.
- Vegetarian: Ideal for vegetarian meal plans due to their high protein content.
- Gluten-Free: Naturally gluten-free, making them suitable for individuals with gluten intolerance or celiac disease.
- High Fiber: An excellent source of dietary fiber, contributing to digestive health and long-lasting fullness.
- Low in Saturated Fat: With minimal saturated fat content, kidney beans support heart health and overall wellness.
Health Benefits:
Kidney beans are rich in essential nutrients, making them an excellent addition to a balanced diet. They provide a substantial amount of protein, ideal for vegetarians and vegans looking to increase their protein intake. The high fiber content promotes digestive health and can help in maintaining a healthy weight by keeping you feeling fuller for longer. Furthermore, their mineral profile, including magnesium, iron, and potassium, supports bone health, muscle function, and cardiovascular health. Kidney beans are also a good source of folate, which is vital for cell regeneration and overall health.
Cooking Tips:
When cooking kidney beans, always remember to soak them overnight to reduce cooking time and improve digestibility. Soaking also helps to remove some of the natural compounds that may cause digestive discomfort. After soaking, rinse the beans thoroughly and cook them in fresh water for about 1 to 1.5 hours, or until tender. You can use them in soups, stews, and salads, or blend them into dips and spreads.
Conclusion:
California Red Kidney Beans are a powerhouse of nutrition, offering a variety of health benefits. Their rich protein and fiber content, combined with essential vitamins and minerals, make them an indispensable ingredient in many recipes. Whether you’re preparing a warm stew, a hearty salad, or a plant-based dish, these beans are sure to enhance your meal with their nutritious profile and satisfying texture. Enjoy them as part of your healthy, balanced diet and explore the versatility they bring to your culinary creations!
