Kidney Beans (All Types of Mature Seeds, Canned)
Kidney beans, also known as Phaseolus vulgaris, are a popular legume variety that are commonly used in various dishes, from hearty stews to vibrant salads. Their mature seeds, particularly when canned, are an excellent and convenient source of plant-based protein, fiber, and essential nutrients. These beans come in a range of varieties, but all of them are known for their smooth, reddish-brown skin and firm texture. Whether you’re looking to enhance your meals with a rich source of plant protein or add a hearty texture to your dishes, kidney beans are a versatile and nutritious ingredient.
Nutritional Information
Here’s a detailed breakdown of the key nutrients provided by canned kidney beans:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 84 kcal |
| Protein | 5.22 g |
| Fat | 0.6 g |
| Saturated Fats | 0.141 g |
| Carbohydrates | 14.5 g |
| Fiber | 4.3 g |
| Sugar | 1.85 g |
| Calcium | 34 mg |
| Iron | 1.17 mg |
| Magnesium | 27 mg |
| Phosphorus | 90 mg |
| Potassium | 237 mg |
| Sodium | 296 mg |
| Zinc | 0.46 mg |
| Copper | 0.135 µg |
| Manganese | 0.168 mg |
| Selenium | 0.9 µg |
| Vitamin C | 1.2 mg |
| Thiamine (B1) | 0.116 mg |
| Riboflavin (B2) | 0.051 mg |
| Niacin (B3) | 0.411 mg |
| Vitamin B6 | 0.074 mg |
| Folate (B9) | 36 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information
Kidney beans are naturally free from gluten and dairy, making them suitable for individuals following gluten-free and dairy-free diets. However, as with all legumes, there is a potential for allergic reactions in sensitive individuals. Always ensure that canned kidney beans are processed in allergen-free facilities, as cross-contamination could be a concern.
Dietary Preferences
Kidney beans are an excellent choice for a variety of dietary preferences, including:
- Vegetarian: Kidney beans are a rich source of plant-based protein, making them a valuable addition to vegetarian diets.
- Vegan: They provide essential nutrients like protein, fiber, and iron, aligning well with vegan eating habits.
- Gluten-Free: Naturally gluten-free, kidney beans can be enjoyed by those with gluten sensitivities or celiac disease.
- High-Fiber: The beans are a great source of dietary fiber, supporting digestive health and promoting satiety.
Culinary Tips
Canned kidney beans offer great convenience and can be used directly from the can, though it is recommended to rinse them before use to reduce excess sodium. They are a versatile ingredient, pairing wonderfully with a variety of flavors in both hot and cold dishes. You can incorporate them into chili, soups, salads, or even make bean dips. Additionally, kidney beans are perfect for adding heartiness to grain bowls or serving as a side dish with grains like rice and quinoa.
Conclusion
Kidney beans are a nutrient-dense, versatile food that adds protein, fiber, and essential vitamins and minerals to your diet. With their creamy texture and rich flavor, they are an excellent addition to many types of dishes. Whether you’re following a vegetarian, vegan, or gluten-free lifestyle, kidney beans can help diversify your meals and provide sustained energy. Keep a can of kidney beans in your pantry for easy access to a healthy, satisfying ingredient for your next meal!
