Beef Kidney
Bos taurusClinical Encyclopedia
Beef Kidney provides 120 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Beef kidney is a nutrient-dense organ meat that provides a rich source of protein, vitamins, and minerals, particularly vitamin B12 and iron. It is often used in traditional dishes and is valued for its unique flavor and texture.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best prepared by slow cooking or braising to enhance tenderness and flavor. Can also be sautéed or used in stews.
Smart Selection & Storage
Choose kidneys that are firm, moist, and have a bright color. Avoid any that appear dry or discolored.
Store fresh beef kidneys in the refrigerator and use within 1-2 days. For longer storage, freeze them in airtight packaging.
Myths vs Realities
Healthy Recipes
Spiced Beef Kidney Stir-Fry
A quick and flavorful stir-fry featuring tender beef kidney, vibrant vegetables, and a blend of spices for a nutritious meal.
- 500g beef kidney, cleaned and sliced
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon chili flakes
- 1. Heat olive oil in a large pan over medium heat.
- 2. Add garlic and ginger, sautéing until fragrant.
- 3. Add beef kidney slices and cook until browned, then toss in bell pepper and broccoli.
- 4. Stir in soy sauce and chili flakes, cooking for an additional 5 minutes until vegetables are tender.
Beef Kidney and Quinoa Salad
A nutritious salad combining protein-rich beef kidney with quinoa, fresh greens, and a tangy dressing for a wholesome meal.
- 300g beef kidney, diced
- 1 cup cooked quinoa
- 2 cups mixed greens
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Cook beef kidney in a skillet until browned and cooked through, then let it cool.
- 2. In a large bowl, combine quinoa, mixed greens, cucumber, and red onion.
- 3. Add cooled beef kidney to the salad, drizzle with olive oil and lemon juice, and season with salt and pepper.
- 4. Toss gently to combine and serve immediately.
Herb-Crusted Beef Kidney Skewers
Grilled beef kidney skewers marinated in fresh herbs and spices, perfect for a healthy barbecue option.
- 400g beef kidney, cut into cubes
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh rosemary, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Skewers
- 1. In a bowl, mix olive oil, parsley, rosemary, garlic, salt, and pepper.
- 2. Add beef kidney cubes to the marinade, cover, and refrigerate for at least 1 hour.
- 3. Thread marinated kidney onto skewers and grill on medium heat for 8-10 minutes, turning occasionally until cooked through.
Beef Kidney Tacos with Avocado Salsa
Delicious tacos filled with seasoned beef kidney and topped with a fresh avocado salsa for a healthy twist.
- 300g beef kidney, finely chopped
- 1 tablespoon taco seasoning
- 4 corn tortillas
- 1 avocado, diced
- 1 tomato, diced
- 1/4 cup cilantro, chopped
- 1 lime, juiced
- Salt to taste
- 1. Cook chopped beef kidney in a skillet with taco seasoning until fully cooked.
- 2. In a bowl, combine avocado, tomato, cilantro, lime juice, and salt to make the salsa.
- 3. Warm corn tortillas in a pan, then fill each with beef kidney and top with avocado salsa.
- 4. Serve immediately with lime wedges.
Beef Kidney and Vegetable Soup
A hearty and nourishing soup featuring beef kidney and a variety of vegetables, perfect for a comforting meal.
- 300g beef kidney, diced
- 1 onion, chopped
- 2 carrots, sliced
- 2 celery stalks, chopped
- 4 cups beef broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add diced beef kidney and cook until browned.
- 3. Pour in beef broth, add thyme, salt, and pepper, and bring to a boil.
- 4. Reduce heat and simmer for 30 minutes until vegetables are tender.
Beef Kidney Curry with Brown Rice
A flavorful curry made with beef kidney, aromatic spices, and served over brown rice for a healthy, satisfying meal.
- 300g beef kidney, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 can coconut milk
- 1 cup brown rice
- 2 cups spinach
- Salt to taste
- 1. Cook brown rice according to package instructions.
- 2. In a pan, sauté onion and garlic until translucent, then add beef kidney and curry powder.
- 3. Stir in coconut milk and simmer for 15 minutes, then add spinach until wilted.
- 4. Serve the curry over brown rice.
Stuffed Beef Kidney with Spinach and Feta
Baked beef kidney stuffed with a savory mixture of spinach and feta cheese, offering a nutritious and flavorful dish.
- 4 beef kidneys, halved and cleaned
- 1 cup spinach, sautéed
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat oven to 375°F (190°C).
- 2. In a bowl, mix sautéed spinach, feta, olive oil, oregano, salt, and pepper.
- 3. Stuff each beef kidney half with the spinach mixture and place in a baking dish.
- 4. Bake for 25-30 minutes until cooked through and slightly golden.
Beef Kidney and Lentil Stew
A hearty stew combining beef kidney and lentils, packed with protein and fiber for a filling and nutritious meal.
- 300g beef kidney, diced
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until softened.
- 2. Add diced beef kidney and cook until browned.
- 3. Stir in lentils, vegetable broth, cumin, salt, and pepper, and bring to a boil.
- 4. Reduce heat and simmer for 30-40 minutes until lentils are tender.
Beef Kidney and Sweet Potato Hash
A nutritious breakfast hash featuring beef kidney and sweet potatoes, seasoned to perfection for a healthy start to your day.
- 300g beef kidney, diced
- 2 sweet potatoes, peeled and diced
- 1 onion, chopped
- 2 tablespoons olive oil
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. In a large skillet, heat olive oil over medium heat.
- 2. Add sweet potatoes and cook until they begin to soften, then add onion and beef kidney.
- 3. Season with paprika, salt, and pepper, cooking until kidney is browned and sweet potatoes are tender.
- 4. Serve warm, optionally topped with a fried egg.
Beef Kidney and Mushroom Risotto
Creamy risotto made with beef kidney and mushrooms, providing a rich and satisfying dish that's still healthy.
- 300g beef kidney, diced
- 1 cup Arborio rice
- 1 onion, finely chopped
- 2 cups mushrooms, sliced
- 4 cups vegetable broth
- 1/2 cup parmesan cheese
- Salt and pepper to taste
- 1. In a pot, heat vegetable broth and keep warm.
- 2. In a separate pan, sauté onion and mushrooms until soft, then add beef kidney and cook until browned.
- 3. Stir in Arborio rice, cooking for 1 minute, then gradually add warm broth, stirring until absorbed.
- 4. Once rice is creamy and cooked, stir in parmesan cheese, salt, and pepper before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of eating beef kidney?
Beef kidney is rich in essential nutrients like vitamin B12, iron, and zinc, which support various bodily functions including energy production and immune health.
How should beef kidney be cooked?
Beef kidney can be cooked by braising, sautéing, or slow cooking to ensure tenderness and enhance its flavor.
Is beef kidney safe to eat raw?
Raw beef kidney may pose a risk of foodborne illness; it is recommended to cook it thoroughly.
How does beef kidney compare to other organ meats?
Beef kidney is lower in fat compared to liver and heart but is still nutrient-dense, making it a healthy choice.
Can beef kidney be frozen?
Yes, beef kidney can be frozen for up to 3 months; ensure it is well-wrapped to prevent freezer burn.
What is the best way to clean beef kidney?
Rinse the kidney under cold water and remove any membranes or fat before cooking.
How often should I eat organ meats like beef kidney?
Organ meats can be included in a balanced diet a few times a month, but moderation is key due to their high nutrient density.
Are there any dietary restrictions for eating beef kidney?
Individuals with gout or certain kidney conditions should consult a healthcare provider before consuming organ meats due to their purine content.