Home/Legumes/Dry Red Kidney Beans
Back to Home
Dry Red Kidney Beans
Legumes
Nutri-ScoreA

Dry Red Kidney Beans

Phaseolus vulgaris

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dry Red Kidney Beans provides 127 kcal, 8.7g of protein, 22.8g of carbohydrates, and 6.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Dry red kidney beans are a nutrient-dense legume, rich in protein, fiber, and essential minerals, making them a staple in many diets worldwide. They are known for their deep red color and are often used in chili, salads, and various dishes.

Also known as:
Red BeansKidney Beans
Scientific NamePhaseolus vulgaris
Region of OriginCentral and South America
Popular Comparisons:
Dry Red Kidney BeansDry Red Kidney BeansVSAcutifolius BeanAcutifolius BeanDry Red Kidney BeansDry Red Kidney BeansVSAdzuki BeanAdzuki BeanDry Red Kidney BeansDry Red Kidney BeansVSAdzuki BeansAdzuki BeansDry Red Kidney BeansDry Red Kidney BeansVSRed Adzuki BeansRed Adzuki BeansDry Red Kidney BeansDry Red Kidney BeansVSAnasazi BeanAnasazi BeanDry Red Kidney BeansDry Red Kidney BeansVSAnasazi BeansAnasazi BeansDry Red Kidney BeansDry Red Kidney BeansVSAppaloosa BeanAppaloosa BeanDry Red Kidney BeansDry Red Kidney BeansVSBaby Lima BeanBaby Lima BeanDry Red Kidney BeansDry Red Kidney BeansVSBambara GroundnutBambara GroundnutDry Red Kidney BeansDry Red Kidney BeansVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories127 kcal
Water
10%
Fiber6.4g
Total32.0g
Protein
8.7g(27%)
Fats
0.5g(2%)
Carbohydrates
22.8g(71%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate130 mcg (33%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.9 mg (16%)
Magnesium45 mg (11%)
Potassium403 mg (11%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, dry red kidney beans support muscle growth and repair, making them an excellent choice for vegetarians and vegans.
✓Rich in dietary fiber, they promote digestive health and help regulate blood sugar levels, reducing the risk of diabetes.
✓Packed with antioxidants, these beans may help reduce inflammation and lower the risk of chronic diseases.
✓Their high potassium content supports heart health by helping to regulate blood pressure.

Possible Risks & Side Effects

!Raw or undercooked kidney beans contain phytohemagglutinin, a toxin that can cause nausea and vomiting; they must be cooked properly.
!Some individuals may experience digestive discomfort or gas due to the high fiber content.

How to Prepare & Consume

Soak dry red kidney beans overnight, then boil them for at least 10 minutes to eliminate toxins before using them in recipes.

Smart Selection & Storage

How to Select

Choose dry red kidney beans that are whole, shiny, and free from cracks or blemishes. Avoid beans with a dull appearance or broken skins.

How to Store

Store dry beans in a cool, dry place in an airtight container to maintain freshness. Cooked beans should be refrigerated or frozen.

Myths vs Realities

MythEating beans will make you gassy.
RealityWhile beans can cause gas, soaking and cooking them properly can minimize this effect.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; kidney beans are particularly high in protein and fiber.
MythYou can't eat beans if you have a sensitive stomach.
RealityWith proper preparation, beans can be included in most diets, even for those with sensitivities.

Healthy Recipes

Spicy Red Kidney Bean Chili

A hearty and spicy chili made with red kidney beans, packed with flavor and nutrients, perfect for a cozy dinner.

Ingredients
  • 1 cup dry red kidney beans
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, chopped
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 can diced tomatoes
  • Salt and pepper to taste
Instructions
  1. 1. Soak the dry red kidney beans overnight, then rinse and cook until tender.
  2. 2. In a large pot, heat olive oil over medium heat and sauté onion, garlic, and bell pepper until soft.
  3. 3. Add cooked beans, chili powder, cumin, diced tomatoes, salt, and pepper; simmer for 30 minutes.

Red Kidney Bean Salad with Avocado

A refreshing salad combining red kidney beans and creamy avocado, drizzled with a zesty lime dressing.

Ingredients
  • 1 cup cooked red kidney beans
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • Juice of 1 lime
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a large bowl, combine cooked kidney beans, avocado, cherry tomatoes, and red onion.
  2. 2. Drizzle lime juice over the salad, and season with salt and pepper.
  3. 3. Toss gently and garnish with fresh cilantro before serving.

Red Kidney Bean and Quinoa Bowl

A nutritious bowl featuring red kidney beans and quinoa, topped with fresh vegetables and a tahini dressing.

Ingredients
  • 1 cup cooked red kidney beans
  • 1 cup cooked quinoa
  • 1 cup spinach
  • 1/2 cucumber, diced
  • 1 carrot, shredded
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt to taste
Instructions
  1. 1. In a bowl, layer cooked quinoa, kidney beans, spinach, cucumber, and carrot.
  2. 2. In a small bowl, whisk together tahini, lemon juice, and salt to create the dressing.
  3. 3. Drizzle the tahini dressing over the bowl and serve immediately.

Red Kidney Bean Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of red kidney beans, rice, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked red kidney beans
  • 1 cup cooked brown rice
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 cup corn
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked beans, rice, cumin, paprika, corn, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and top with cheese if desired. Bake for 25-30 minutes.

Red Kidney Bean and Sweet Potato Tacos

Delicious tacos filled with spiced red kidney beans and roasted sweet potatoes, topped with fresh salsa.

Ingredients
  • 1 cup cooked red kidney beans
  • 1 medium sweet potato, diced
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • Corn tortillas
  • 1 cup salsa
  • Fresh cilantro for garnish
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss sweet potato with olive oil and chili powder, then roast for 20 minutes.
  2. 2. Warm corn tortillas in a skillet, then fill with roasted sweet potatoes and kidney beans.
  3. 3. Top with salsa and garnish with fresh cilantro before serving.

Red Kidney Bean and Spinach Soup

A nourishing soup made with red kidney beans, fresh spinach, and aromatic herbs, perfect for a light meal.

Ingredients
  • 1 cup cooked red kidney beans
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add vegetable broth, cooked beans, thyme, salt, and pepper; bring to a boil.
  3. 3. Stir in fresh spinach and simmer for 5 minutes before serving.

Red Kidney Bean Burgers

Flavorful and protein-packed burgers made from mashed red kidney beans, perfect for grilling or pan-frying.

Ingredients
  • 1 cup cooked red kidney beans, mashed
  • 1/2 cup breadcrumbs
  • 1/4 cup onion, finely chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Whole grain buns
Instructions
  1. 1. In a bowl, combine mashed beans, breadcrumbs, onion, garlic powder, cumin, salt, and pepper.
  2. 2. Form mixture into patties and cook on a skillet over medium heat for 5-6 minutes on each side.
  3. 3. Serve on whole grain buns with your favorite toppings.

Red Kidney Bean and Vegetable Stir-Fry

A vibrant stir-fry featuring red kidney beans and a mix of colorful vegetables, served over brown rice.

Ingredients
  • 1 cup cooked red kidney beans
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cups cooked brown rice
Instructions
  1. 1. In a large skillet, heat sesame oil and stir-fry mixed vegetables until tender.
  2. 2. Add cooked kidney beans and soy sauce, stirring to combine and heat through.
  3. 3. Serve over cooked brown rice.

Red Kidney Bean and Oatmeal Breakfast Bowl

A unique breakfast bowl combining red kidney beans and oatmeal, topped with fruits and nuts for a nutritious start to your day.

Ingredients
  • 1/2 cup cooked red kidney beans
  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 1 banana, sliced
  • 1 tablespoon almond butter
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a pot, combine rolled oats and almond milk, cooking until creamy.
  2. 2. Stir in cooked kidney beans and cook for another 2 minutes.
  3. 3. Serve topped with banana slices, almond butter, and chia seeds.

Mediterranean Red Kidney Bean Dip

A flavorful dip made from red kidney beans, tahini, and Mediterranean spices, perfect for snacking with veggies or pita.

Ingredients
  • 1 cup cooked red kidney beans
  • 2 tablespoons tahini
  • 1 clove garlic
  • Juice of 1 lemon
  • 1 teaspoon cumin
  • Salt to taste
  • Olive oil for drizzling
Instructions
  1. 1. In a food processor, combine cooked beans, tahini, garlic, lemon juice, cumin, and salt; blend until smooth.
  2. 2. Transfer to a bowl and drizzle with olive oil before serving with fresh vegetables or pita chips.

Frequently Asked Questions (FAQ)

How do I cook dry red kidney beans?

Soak the beans overnight, then drain and rinse. Boil in fresh water for at least 10 minutes, then simmer until tender.

Can I eat raw kidney beans?

No, raw kidney beans contain toxins that can cause illness; they must be cooked properly.

What are the health benefits of kidney beans?

They are high in protein, fiber, and essential nutrients, supporting muscle health, digestion, and heart health.

How can I reduce gas from eating beans?

Soaking beans and discarding the soaking water can help reduce gas-producing compounds.

Are kidney beans gluten-free?

Yes, dry red kidney beans are naturally gluten-free and safe for those with gluten intolerance.

How long do cooked kidney beans last in the fridge?

Cooked kidney beans can be stored in the refrigerator for up to 5 days.

Can I freeze cooked kidney beans?

Yes, cooked kidney beans can be frozen for up to 6 months in an airtight container.

What dishes can I make with kidney beans?

They are versatile and can be used in chili, salads, soups, and stews.

Related Superfoods
Abalone Fresh Abalone Acutifolius Bean
Comparisons
Dry Red Kidney Beans vs Acutifolius Bean Dry Red Kidney Beans vs Adzuki Bean Dry Red Kidney Beans vs Adzuki Bean
Nutrients
Protein in Dry Red Kidney Beans Calories in Dry Red Kidney Beans Vitamin-c in Dry Red Kidney Beans Magnesium in Dry Red Kidney Beans
Featured Guides
Health Benefits of Dry Red Kidney Beans Healthy Recipes with Dry Red Kidney Beans
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico