Kidney Beans (All Types of Mature Seeds)
Kidney beans are a versatile and nutritious legume that come in various varieties, each providing unique benefits. These beans are an excellent source of plant-based protein and dietary fiber, making them an ideal addition to a variety of dishes. They are also known for their rich content of essential minerals and vitamins, offering a well-rounded nutritional profile.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 127 kcal |
| Protein | 8.67 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.072 g |
| Carbohydrates | 22.8 g |
| Fiber | 6.4 g |
| Sugars | 0.32 g |
| Calcium | 28 mg |
| Iron | 2.94 mg |
| Magnesium | 45 mg |
| Phosphorus | 142 mg |
| Potassium | 403 mg |
| Sodium | 238 mg |
| Zinc | 1.07 mg |
| Copper | 0.242 mcg |
| Manganese | 0.477 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 1.2 mg |
| Thiamin (Vitamin B1) | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.058 mg |
| Niacin (Vitamin B3) | 0.578 mg |
| Vitamin B6 | 0.12 mg |
| Folate | 130 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.87 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Kidney beans are generally safe for most individuals, but itβs important to note that they are a legume, which could cause allergic reactions in people sensitive to legumes. Always consult with a healthcare provider if there are concerns regarding allergies.
Dietary Preferences:
- Vegan: Kidney beans are entirely plant-based, making them suitable for vegan diets.
- Gluten-Free: These beans do not contain gluten, making them appropriate for those with gluten intolerance or celiac disease.
- Low-Sodium: While kidney beans naturally contain some sodium, they are not overly high in this mineral and can be part of a low-sodium diet if consumed without added salt.
- High-Fiber: Kidney beans are an excellent choice for those looking to boost their fiber intake, which is essential for digestive health.
Nutritional Benefits:
Kidney beans are packed with nutrients that support overall health. They provide a significant amount of plant-based protein, which is essential for muscle repair and growth. Additionally, they are rich in fiber, which aids digestion and helps maintain healthy cholesterol levels. Kidney beans also contain vital minerals such as iron, magnesium, and potassium, which support energy production, bone health, and heart function. The presence of folate further makes them beneficial for cell growth and regeneration, making them a great choice for pregnant women or those looking to improve their overall health.
Tips for Cooking Kidney Beans:
- Soaking: To reduce cooking time and improve digestibility, soak dried kidney beans for 6-8 hours or overnight before cooking.
- Canning: Canned kidney beans are convenient and can be used directly in dishes, but always rinse them well to remove excess sodium.
- Cooking: If cooking from scratch, simmer kidney beans for 60-90 minutes until tender. Ensure they are thoroughly cooked to neutralize any toxins they may contain.
Conclusion:
Kidney beans are a nutrient-dense, versatile ingredient that can be incorporated into many types of meals. Whether you’re making soups, stews, salads, or even veggie burgers, kidney beans provide a rich source of plant-based protein and fiber. Their mild flavor allows them to absorb the tastes of the spices and ingredients they are cooked with, making them an excellent base for both simple and complex dishes. With a variety of health benefits and adaptability in the kitchen, kidney beans are a must-have in any balanced diet.
