Kidney beans are a healthy and popular type of bean that can be used in a variety of dishes. Here you can read about the nutrients contained in red beans.

Kidney beans are best known as an ingredient in stews such as Chili sin Carne. Characteristic and eponymous is the shape, reminiscent of a kidney. This type of bean tastes mild, is quite soft and feels slightly floury in the mouth.

The red bean originally comes from Peru and is now cultivated in Africa, America and Asia. Kidney beans can be found in cans or jars in most supermarkets. They are also available as an uncooked, dried version in well-stocked supermarkets, health food stores or bulk shops. However, dried kidney beans must first be soaked for several hours and then boiled before they can be eaten. They are poisonous raw!

We recommend buying organic kidney beans. This way you can be sure that they have been grown free of synthetic chemical pesticides. Organic seals such as those from Bioland, Naturland or Demeter show you which products are certified.

These ingredients make kidney beans so healthy

Thanks to their ingredients, kidney beans are healthy and particularly valuable for various diets and requirements: This applies to vegetarians and vegans, but also to sports enthusiasts and pregnant women. Kidney beans are not only rich in fiber, protein and carbohydrates, they also provide important minerals and vitamins. At the same time, they only have a low fat content.

The nutritional values ​​of dried and pre-cooked kidney beans are slightly different. Since you also have to cook the dried beans before using them, this difference is not significant (see Institute for Nutritional Information). However, the longer you cook the beans, the more nutrients they lose. Keep this in mind with stews, for example, which often need to be simmered for a longer time for a better taste. The average calorie content of cooked kidney beans is about 100 kilocalories per 100 grams.

According to Geo Magazine and Food Data Central, the following minerals and vitamins make kidney beans a healthy food:

Potassium: important for central processes in the body such as heart function, nerve stimuli or the acid-base balance
Magnesium: important for energy metabolism and muscle building
Iron: Central to the transport of oxygen in the blood and the immune system
Vitamin B1: important for energy metabolism
Vitamin B6: important for fat metabolism, the nervous system and the immune system
It also contains significant amounts of biotin (good for skin and hair), folic acid (important for pregnancy) and vitamin B3 (important for various metabolic processes in the body).

All this makes kidney beans healthy. Note, however, that beans, like many other legumes, can cause flatulence. For a healthy lifestyle, it is also important to eat a balanced diet and exercise regularly.

Kidney bean recipes

Kidney beans are a healthy basis for a number of varied recipes:

Vegan hamburger
Vegan Meatballs
vegan brownies
Mexican bean paste
Chili sin carne

Mix them into a green salad or prepare a bean salad similar to the kidney bean salad.
If you buy canned kidney beans from a can or jar, you can continue to use the rather thick liquid in which the beans are soaked. If you boil dried beans yourself, you can use the cooking water (not the soaking water!). Bean water is often used as aquafaba to make vegan egg whites or as an egg white substitute.