Red Kidney Beans

 

Recipes Using Red Kidney Beans

Red kidney beans are available three basic forms... fresh, dried and canned. within the supermarket you're unlikely to be ready to find fresh beans but shouldn't have problem find dried and canned beans.

Caution... raw kidney beans contain large amounts of phytohemagglutinin, a toxic protein which will cause diarrhoea and vomiting. you'll only get obviate this toxin by soaking the beans in water for a minimum of 5 hours (or overnight, preferably) and throwing out the water, then boiling the beans in water for a minimum of ten minutes at 1000C (2120F). Rest assured that properly prepared beans are safe to eat and really nutritious.

How to rehydrate red kidney beans

When you buy dried beans, you've got to rehydrate them before you'll cook them. There are several ways you'll rehydrate dried beans all of which are very easy to try to to but take a touch of your time . the sole equipment you would like may be a stockpot.

A stockpot may be a wide pot with a flat bottom, straight sides, a good opening to the complete diameter of the pot, two handles on the edges , and a lid with a handle on top.

Dried beans from a farm in order that they are likely to wish an honest clean out before you begin rehydrating them... lay them out on a flat surface like an outsized tray and take away any foreign matter or shrivelled beans. Once you've got finished cleaning them, they'll be ready for soaking.

When soaking, use approximately 10 cups of water for 450 grams (1 pound) of dried kidney beans.

Slow soak... this method will take 8 hours or more but it's very thorough:

Put the beans into the stockpot with the water

Cover the pot

Place the pot within the refrigerator and leave it there overnight or longer (minimum of 8 hours)

Pour out the water and rinse the beans properly in water 

Flatulence-free slow soak... consistent with the Mayo Clinic this method will eliminate 90% of the indigestible fibres (alpha-galactosides) that cause flatulence once you eat red kidney beans:

Bring the water within the stockpot to the boil

Put the beans into the boiling water

Bring to the boil again and boil for 3 more minutes

Cover the stockpot tightly and permit it to face at temperature overnight, ie a minimum of 8 hours

Pour out the water and rinse the beans thoroughly in water 

Both these methods take tons of your time to finish . Here are two quicker ways to rehydrate the beans.

Hot soak... this manner will take about 3 hours:

Bring the water within the stockpot to the boil

Put the beans into the boiling water

Bring to the boil again then remove from the warmth 

Cover the stockpot tightly and permit it to face at temperature for two to three hours

Pour out the water and thoroughly rinse the beans in water 

Quick soak... this may take a touch over one hour overall

Bring the water within the stockpot to the boil

Put the beans to the boiling water

Bring to the boil again and boil for 3 more minutes

Cover the stockpot tightly and permit it to face at temperature for one hour

Pour out the water and thoroughly rinse the beans in water 

How to prepare canned red kidney beans

As stated in my previous article Why you ought to eat red kidney beans, you'll use canned (tinned) beans which have already been cooked. the sole drawback is that tinned beans have a way higher sodium content as salt is added as a preservative during canning.

You may be able find low sodium varieties. If not, you'll drain and rinse the beans thoroughly employing a colander under free-flowing cold water... this may get obviate up to 40% of the sodium content.

But note that draining and rinsing canned beans can remove other micro-nutrients, like the water-soluble B vitamins or vitamin C . you'll get around this by adding other healthy foods, like carrots, onions, bell peppers and celery, to your meal to spice up its nutritional value.

Recipes for meals with red kidney beans

These beans are extremely versatile and may be utilized in a spread of prepared foods and meals, such as:

Soups and broths

Salads

Hummus

Burgers

Curries

Here are a couple of recipes I even have tested myself. they're all highly nutritious and straightforward to try to to , though the last one may be a trifle complex and requires a touch of labor .

Red kidney bean broths and soups

Broth (aka bouillon) may be a savoury liquid made from water during which bones, meat, or vegetables are simmered. Soup may be a broth to which other ingredients, vegetables, meat or fish, are added.

The secret in creating delicious broths and soups is within the judicious choosing of ingredients. Kidney beans can add nutrition and flavour to any broth or soup. Just throw them in.

Here's a rather complex Red Kidney Bean & petite marmite , enough for four people:

What you will need to form red kidney bean and vegetable soup:

1x tablespoon of vegetable oil 

1x yellow onion, chopped

1x clove , minced

2x carrots, chopped

2x teaspoons of sodium-free flavorer 

1x teaspoon of ground cumin

4x cups of low-sodium low-fat chicken OR vegetable broth

2x 425-gram (15 ounces) tins (cans) of low-sodium kidney beans, rinsed and drained

1x cup of frozen whole kernel corn

1/4x teaspoon of freshly ground black pepper

1x 410-gram (14.5 ounce) tin (can) of low-sodium stewed tomatoes

You'll also need an outsized stock pot.

How to make red kidney bean and petite marmite 

Put the stewed tomatoes and one can of beans during a blender or kitchen appliance 

Puree until smooth and put aside 

Heat the massive pot over medium heat, and warm up the vegetable oil 

Add the chopped yellow onion, minced garlic and chopped carrots

Cook, stirring as necessary, until tender (about 5 minutes)

Add the flavorer and ground cumin and stir constantly for about one minute

Add the chicken or vegetable broth, the second can of beans, frozen whole kernel corn and therefore the freshly ground black pepper, and convey the lot copy to the boil

Add the pureed tomatoes and kidney beans (from steps 1]and 2) to the soup and convey the lot copy to the boil again

Reduce the warmth , cover and simmer for about quarter-hour .

Cool and enjoy!

Note... you'll tweak this recipe as you see fit and to taste by varying the ingredients, adding or reducing them.

Red kidney bean salads

Salads made with beans are very dense in macro- and micro-nutrients relative to the calories you get from eating them. Creating really tasty salads can range from quick and straightforward to highly complex.

Here's an easy one which will take but 10 minutes to organize .

Red kidney bean quick salad

This high protein salad are often eaten as a main course, minor course or a side-dish. And it might be perfect in your lunchbox. It's enough for 2 people.

What you will need for the salad:

400g (14oz) of the beans

200g (7oz) of sweet yellow corn

Half a cucumber

A good few fresh parsley

One onion 

100g of feta cheese

You'll also need an outsized bowl.

How to make the kidney bean salad

Defrost the corn if it had been frozen and put it within the bowl

Rinse and drain the beans and increase the bowl

Dice the cucumber into small pieces and increase the bowl

Chop the parsley finely and increase the bowl

Chop the onion into tiny pieces and increase the bowl

Mix all the ingredients within the bowl well

The salad is now ready expecting the dressing.

What you will need for the kidney bean salad dressing:

Half a lime

2x tbsp of vegetable oil 

1x tsp of mustard powder

1x tsp of cumin

1/2x tsp of dried oregano

1x tsp of honey

Pepper to taste

You'll also need alittle bowl.

How to make and add the dressing for the kidney bean salad

Add all the ingredients into the tiny bowl one after the opposite 

Stir well until mixed thoroughly

Check the dressing for taste and when satisfied:

Add the dressing to the salad

Stir it all at once well

Add the feta cheese by crumbling it over the salad

Now provides it a final good stir

That's it... eat and enjoy!

But note that if you retain it within the 'fridge for a couple of hours it'll taste even better because the salad absorbs the flavours of the dressing. it'll taste even better subsequent day.

You will find hundreds, if not thousands, of really terrific recipes for salads on the web .

Red kidney bean hummus

This classic of the center East is typically made with chickpeas. There are some ways during which you'll vary the essential recipe. Using these beans rather than chickpeas leads to a really creamy hummus that tastes absolutely delicious. And it's a cinch to form .

What you will need for the red bean hummus:

1x can (400g/14oz) of red kidney beans, drained and rinsed

1x clove garlic

2x tsp vegetable oil 

1x tsp water

1/2x tsp ground cumin

1/4 tsp sea salt

Perhaps some black pepper to taste

You also need a kitchen appliance or blender.

How to make the red kidney bean hummus

Blend all the ingredients together within the kitchen appliance until smooth

Pour into a bowl

Cover and store it within the 'fridge for a couple of hours before eating it

Note... it'll keep well within the 'fridge up to every week .

Red kidney bean burgers

These bean burgers are highly nutritious... filled with protein (about 7%) and dietary fibre (another 7%) and with minimal sugar, they're vegan, gluten-free, oil-free, and fat-free, making them perfect for diabetics.

And better of all, the burgers are very easy to form .

What you will need for the red kidney bean burgers:

1x can (400g/14oz) of the beans, drained and rinsed

2x tbsp catsup 

1x tbsp yellow mustard

1x tsp garlic powder

1x tsp onion powder

1/3x cup gluten-free quick oats

How to make the red kidney bean burgers

Preheat your oven to 200oC (400oF)

Spray a baking tray with cooking spray or line it with parchment paper, and put it aside

Mash beans thoroughly in bowl until there are not any whole beans left

Add within the remaining ingredients and stir until they're well mixed

Divide mixture into 4 parts of roughly equal size and roll them into balls, first ensuring your hands are clean

Place the burger balls on the baking sheet, and flatten them with the palm of your hand

Bake for 10 minutes, then address bake on the opposite side for an additional 10 minutes

Enjoy!

Red kidney bean curry

Curry, that great favourite of English palate, originated in India and may be a triumph of the art of Indian cuisine.

Eating red kidney beans may be a good way to urge protein into your diet and for that purpose, this curry is right . it's a delightfully creamy comfort dish and is suitable for vegans and diabetics. you'll vary the spices to fit your taste buds and you surely will once you've got made this curry a couple of times. This recipe is sort of thick; if you favor a more liquid curry, just add more water.

Note... the red beans take in all the spices if the curry is kept during a 'fridge over night for consumption subsequent day. This recipe makes enough for 2 people.

What you will need for the red kidney bean curry:

1x cup of dried kidney beans

1x onion, finely chopped

1/2x chopped green chili

2x tsp vegetable oil 

1x tsp cumin seeds

1x herb 

1/2x cinnamon stick

1/2x tsp minced garlic

1/2x tsp minced ginger

1x tsp coriander powder