Kidney Bean is a high protein, fibre rich nutrition packed legume that can be included in several items like soups, salads, main and side dishes to enhance the nutritional value of the foods and to provide a distinctive taste and texture to different recipes. As an ingredient, it is extremely versatile and lends itself to use in varied roles by readily absorbing different flavours.
History
Perhaps originating from Peru in South America and then slowly gaining acceptance through the Central and South American continents, kidney beans have crossed borders to make a place for themselves in several different cuisines across the globe.
Physical Characteristics
1. Kidney beans are so named, owing to their shape of course, but also due to the fact that they have been historically used to cure kidney related disorders and their extracts have been used in the past for their curative properties; however there is no clear evidence to substantiate these claims.
2. Kidney beans are available in two forms – the canned version (pre-cooked and preserved in a sauce) and the dry form that needs to be soaked in water sufficiently and then cooked before using in different dishes.
3. Also there are 2 types - the white kidney beans, called faziola beans or cannellini beans normally used in traditional Italian cuisine and the red kidney beans which find application in Mexican and Indian cuisines.
4. The common nutritional attributes of both types are that they are nutrient dense foods supplying plenty of protein, complex carbohydrates in the form of fibre and they are low in fat and high in B-vitamins as well as mineral content.
5. The dried beans when soaked and then cooked, absorb water and swell to almost double their original size. This volume increment adds to the bulk of the food and aids in creating the feeling of satiety or fullness much sooner. This is what makes them an ideal low calorie option for candidates who wish to lose weight.
Nutritional Characteristics
Both types of beans, the red kidney beans and the white cannellini beans, are rich sources of protein and fiber. However, there are some nutritional differences between them. According to documented studies, for equivalent serving sizes, the red kidney beans supply nearly 10 times as much nutrients including iron, vitamin E and folate, nearly six times higher potassium and about four times more of calcium. Whereas based on the above facts it appears that the red kidney beans have a higher nutritional value, the fact remains that consuming these servings would contribute to nearly 800 calories from the red kidney beans compared to only 200 for the white beans.
1. The American Diabetes Association encourages the use of both types of beans by persons with diabetes, abnormal glucose tolerance, insulin resistance and hypoglycemia as they contain good amounts of soluble fibre that plays a role in stabilizing blood sugar levels and preventing unnecessary spikes that could be damaging. Higher soluble fibre content results in slower absorption of sugar into the blood stream. Similarly the fibre also binds and eliminates low density lipoprotein or LDL fraction of cholesterol, thus improving the lipid profile.
2. Proteins offered by these legumes are used for growth and repair of body tissues. As little as half a cup of cooked white beans supply ~ 8.71 g of protein.
3. These fall under the category of low calorie foods as ½ a cup of cooked white beans deliver ~124.5 calories while half a cup of red kidney beans supply about 113 calories with about 5.5 g of fibre. White kidney beans are thought to act as starch blockers that remove starch from the body without allowing their storage in the body as fat. It blocks the enzyme alpha-amylase that is required for breakdown of starches. Thus these are beneficial to overweight persons.
4. Known to reduce triglyceride levels, white beans seems to exert a positive influence on abnormal lipid profiles and is helpful to persons with coronary artery disease, diabetes and also degenerative arthritis
5. As a good source of folate, these beans help in lowering the level of homocysteine, a substance associated with increased risk of heart attack, stroke, and also peripheral vascular disease. Also, the high magnesium content found in kidney beans contributes to healthy cardiovascular functioning.
6. Kidney beans have a high level of iron and manganese both playing key roles in energy production through complex metabolic processes within the body.
7. Digestive health is maintained through the process of stool bulking which is promoted by the kidney beans. This ensures smooth bowel clearance, thus lowering the risk of colon cancer.
8. The high calcium, manganese, folic acid and Vitamin K in the kidney beans help maintain bone health and along with trace minerals work to prevent osteoporosis.
Popular Kidney Bean Recipes
• Baked beans on toast – typically had for breakfast or also as a snack.
• Irresistible Indian Rajma- chawal combo consisting of red kidney bean in a spiced onion, tomato curry served with steamed rice.
• Added to vegetable soups, such as the classic Italian minestrone soup to add to its taste and texture;
• Mixed with tuna, asparagus, French beans, shallots, green bell peppers, some grated parmesan cheese and dressed with a little olive oil and lemon juice to form a healthy salad;
• A slow-cooked stew with ingredients like sweet potato, sage, garlic and tomatoes form a nutritious winter casserole that is good for a vegan too.
• A combination of white, black and red beans to form a wholesome and colourful three bean salad. Drizzled with a dressing of olive oil and vinaigrette, some lemon juice and pepper with some fresh herbs makes it suitable for Hypertensive persons too.
• Mexican tacos filled with spiced and sautéed kidney beans with tomato and onions topped with some grated cheese and parsley makes for a hearty vegetarian Mexican meal.