Beef Kidney (Simmered)
Beef kidneys are a nutrient-dense organ meat, prized for their rich flavor and high concentration of essential vitamins and minerals. They are often used in traditional stews, pies, and simmered dishes, offering a robust, meaty flavor profile and a variety of health benefits. While kidneys are often overlooked in modern diets, they provide an excellent source of protein and essential micronutrients, making them a worthy addition to a balanced and diverse meal plan.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 158 kcal |
| Protein | 27.27 g |
| Total Fat | 4.65 g |
| Saturated Fat | 1.439 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 19 mg |
| Iron | 5.8 mg |
| Magnesium | 12 mg |
| Phosphorus | 304 mg |
| Potassium | 135 mg |
| Sodium | 94 mg |
| Zinc | 2.84 mg |
| Copper | 0.564 mcg |
| Manganese | 0.185 mg |
| Selenium | 168 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.16 mg |
| Riboflavin (B2) | 2.97 mg |
| Niacin (B3) | 3.92 mg |
| Vitamin B6 | 0.391 mg |
| Folate | 83 mcg |
| Vitamin B12 | 24.9 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.08 mg |
| Vitamin D2 | 1.1 mcg |
Allergen Information
Beef kidney is a meat product and does not contain common allergens such as gluten, dairy, or nuts. However, it is essential to consider that it is an organ meat, and individuals with sensitivities to other types of meat or organ products may wish to avoid it.
Dietary Preferences
- High in Protein: Beef kidneys are an excellent source of lean protein, making them suitable for high-protein and muscle-building diets.
- Low in Carbohydrates: This makes it a great option for low-carb and ketogenic diets.
- Rich in Micronutrients: The organ meat is packed with essential nutrients like iron, zinc, phosphorus, and B vitamins, which are crucial for energy production, immune function, and overall health.
- Suitable for Traditional and Nutrient-Dense Diets: Often recommended in ancestral or nose-to-tail eating plans, beef kidneys are also considered beneficial for individuals following paleo or nutrient-dense meal plans.
Health Benefits & Culinary Advice
Beef kidneys are a powerhouse of nutrients, especially for those needing a good source of bioavailable iron, vitamin B12, and selenium. Organ meats like kidney can play an important role in supporting energy levels, improving immune function, and maintaining healthy bones and muscles.
The high phosphorus content supports bone health, while magnesium and potassium help maintain proper muscle and nerve function.
To prepare beef kidneys, it is recommended to simmer or slow-cook them for the best results. Their strong, earthy flavor pairs well with robust spices, such as garlic, thyme, bay leaves, and cumin, which help balance their distinctive taste. Beef kidneys can be simmered in broth, turned into stews, or incorporated into savory pies. For those new to organ meats, pairing them with sweeter vegetables like carrots or apples can provide a balance to the rich, savory flavor.
Tip: Before cooking, kidneys should be thoroughly cleaned to remove any impurities. Some recipes call for soaking the kidneys in milk or vinegar for a few hours to help mellow the strong taste. Afterward, they can be diced and incorporated into your favorite dishes.
Conclusion
Beef kidney is an underrated but highly nutritious organ meat, rich in protein and essential micronutrients. Its versatility in cooking allows it to be incorporated into a wide range of dishes, and its high nutrient density makes it a valuable food source for those seeking to improve their dietary intake of vitamins and minerals. Whether you’re an adventurous home cook or someone looking to incorporate more nutrient-dense foods into your meals, beef kidneys are a great choice to add variety and health benefits to your diet.
