advertisement



Cooking & Recipes


Print this page | Sign up for free e-bulletins
 | Bookmark This Page

Cooking With Legumes: Kidney Beans

cooking with legumes kidney beans

Shaped like the organ after which they are named, kidney beans are large, dark red legumes (“white kidney beans” are a close relative, properly known as cannellini beans). Descended from the "common bean" along with black and pinto beans, kidney beans both hold their shape and absorb flavors extremely well, making them a first choice for dishes with long simmering times, such as chilis, soups, stews and curries.

In northern Indian cuisine, kidney beans, or "rajma," are a staple, often served as a masala curry over rice. Kidney beans are also popular in the Creole cuisine of the American South, especially in New Orleans and the rest of southern Louisiana, where they are often enjoyed simply as "red beans and rice." The dish is traditionally eaten on Mondays in order to use up ham bones left over from Sunday dinner (though with kidney beans' robust flavor, they hardly need the addition of the meat).

But kidney beans aren't just delicious - like all other pulses, they are loaded with nutrition, especially in the form of fiber and protein, with just one cup of cooked kidneys respectively providing 45 and 31 percent of the Daily Value of each, respectively. The same amount of kidney beans also provides 42 percent of the Daily Value of manganese, a mineral essential for energy production and antioxidant action.

Be aware that raw kidney beans contain a toxin called phytohemagglutinin, which is destroyed by boiling the beans for at least 10 minutes prior to slow cooking. Therefore, kidney beans cannot be enjoyed in their raw, sprouted form (as some other beans are). If you are going to slow cook them at a more moderate temperature please remember to boil them first for the required 10 minutes.

Cooking time: Boil 10 minutes, slow cook for 60-90 minutes

Liquid per cup of legume: 3 cups

How to cook kidney beans: Soak overnight. Drain water and replace with fresh, cold water for cooking. Place on stove and bring to a boil (for at least 10 minutes) in a pot with a lid. Once boiling, reduce to a simmer, tilting lid slightly to allow steam to escape, and leave to cook for up to 90 minutes, or until tender.

Recipe: Vegetarian Chili

The Weil Vitamin Advisor
Get your FREE personalized vitamin recommendation & supplement plan today!

Dr. Weil on Healthy Aging
Your Online Guide to the Anti-Inflammatory Diet. Start eating for your health - begin your free trial now.

Dr. Weil's Spontaneous Happiness
Achieve emotional well-being
in just eight weeks!
Start your 10-day free trial now!

Vitamin Library
Supplement your knowledge with Dr. Weil's essential vitamin facts. Learn why they are necessary and more.

Dr. Weil's Optimum Health Plan
Your 8-week plan to wellness.
Begin your journey today!
 

Dr. Weil's Head-to-Toe
Wellness Guide

Your guide to natural health.
Use the Wellness Guide today!

Dr. Weil's Anti-Inflammatory Diet Food Pyramid
Our interactive tool can help improve overall health through diet.

Condition Care Guide
Learn about health conditions from acne to vertigo, and Dr. Weil's view of the best treatment options for each.

Healthy Recipes
Discover a treasure trove of healthy, healing foods and creative, delicious ways to prepare them.

Q&A Library
Over 2,000 questions from you
and their corresponding answers
from Dr. Weil.

 
Copyright © 2014 Weil Lifestyle, LLC
Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

Ad Choice
Advertising Notice

This Site and third parties who place advertisements on this Site may collect and use information about your visits to this Site and other websites in order to provide advertisements about goods and services of interest to you. If you would like to obtain more information about these advertising practices and to make choices about online behavioral advertising, please click here