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Light Red Kidney Beans
Legumes
Nutri-ScoreA

Light Red Kidney Beans

Phaseolus vulgaris

Clinical Encyclopedia

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

Light 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.

Light red kidney beans are a nutritious legume rich in protein, fiber, and essential vitamins and minerals. They are commonly used in various dishes and are known for their health benefits.

Also known as:
Red Kidney BeansLight Red Beans
Scientific NamePhaseolus vulgaris
Region of OriginCentral and South America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories127 kcal
Water
67.8%
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 C1.5 mg (2%)
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

✓Rich in dietary fiber, which aids in digestion and helps maintain a healthy weight.
✓High protein content makes them an excellent meat substitute for vegetarians and vegans.
✓Contains antioxidants that may help reduce the risk of chronic diseases.
✓Low glycemic index helps in managing blood sugar levels.

Possible Risks & Side Effects

!Raw or undercooked kidney beans contain toxins that can cause nausea and vomiting.
!Individuals with kidney issues should monitor their potassium intake.

How to Prepare & Consume

Soak dried beans overnight and cook thoroughly to eliminate toxins. They can be added to soups, salads, and stews.

Smart Selection & Storage

How to Select

Choose beans that are firm and shiny, without any cracks or blemishes. Avoid beans with a dull appearance.

How to Store

Store dried beans in a cool, dry place in an airtight container. Cooked beans should be refrigerated and consumed within 5 days.

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 should avoid beans if you have digestive issues.
RealityBeans can actually improve gut health due to their fiber content, but should be introduced gradually.

Healthy Recipes

Spicy Kidney Bean Quinoa Bowl

A nutritious and filling bowl featuring light red kidney beans, quinoa, and a medley of spices for a flavor-packed meal.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup light red kidney beans, rinsed and drained
  • 1/2 cup diced bell peppers
  • 1/4 cup chopped red onion
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, heat olive oil over medium heat. Add diced bell peppers and red onion, sautéing until soft.
  2. 2. Stir in the cooked quinoa, light red kidney beans, cumin, chili powder, salt, and pepper. Cook for 5 minutes, stirring occasionally.
  3. 3. Serve in a bowl, garnished with fresh cilantro.

Kidney Bean and Avocado Salad

A refreshing salad combining light red kidney beans and creamy avocado, perfect for a light lunch or side dish.

Ingredients
  • 1 can light red kidney beans, rinsed and drained
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup chopped red onion
  • Juice of 1 lime
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • Fresh parsley for garnish
Instructions
  1. 1. In a large bowl, combine kidney beans, diced avocado, cherry tomatoes, and red onion.
  2. 2. Drizzle with lime juice and olive oil, then season with salt and pepper.
  3. 3. Toss gently to combine and garnish with fresh parsley before serving.

Kidney Bean Chili with Sweet Potatoes

A hearty and healthy chili made with light red kidney beans and sweet potatoes, perfect for warming up on a chilly day.

Ingredients
  • 1 can light red kidney beans, rinsed and drained
  • 1 large sweet potato, diced
  • 1 can diced tomatoes
  • 1 cup vegetable broth
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and garlic until translucent.
  2. 2. Add diced sweet potatoes, kidney beans, diced tomatoes, vegetable broth, chili powder, cumin, salt, and pepper.
  3. 3. Bring to a boil, then reduce heat and simmer for 30 minutes until sweet potatoes are tender.

Mediterranean Kidney Bean Dip

A healthy twist on traditional hummus, this dip features light red kidney beans, tahini, and Mediterranean spices.

Ingredients
  • 1 can light red kidney beans, rinsed and drained
  • 2 tablespoons tahini
  • 1 clove garlic
  • Juice of 1 lemon
  • 1 teaspoon cumin
  • Salt to taste
  • 2 tablespoons olive oil
  • Fresh veggies for dipping
Instructions
  1. 1. In a food processor, combine kidney beans, tahini, garlic, lemon juice, cumin, and salt.
  2. 2. Blend until smooth, adding olive oil gradually to reach desired consistency.
  3. 3. Serve with fresh vegetables for dipping.

Kidney Bean Stuffed Bell Peppers

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

Ingredients
  • 4 bell peppers, halved and seeds removed
  • 1 cup cooked brown rice
  • 1 can light red kidney beans, rinsed and drained
  • 1 cup corn
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1 cup shredded cheese (optional)
Instructions
  1. 1. Preheat oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked rice, kidney beans, corn, cumin, paprika, salt, and pepper.
  3. 3. Stuff each bell pepper half with the mixture, top with cheese if desired, and bake for 25-30 minutes.

Kidney Bean and Spinach Soup

A nourishing soup packed with light red kidney beans and spinach, perfect for a healthy dinner option.

Ingredients
  • 1 can light red kidney beans, rinsed and drained
  • 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 fragrant.
  2. 2. Add vegetable broth, kidney beans, thyme, salt, and pepper. Bring to a boil.
  3. 3. Stir in fresh spinach and cook for an additional 5 minutes before serving.

Kidney Bean Tacos with Mango Salsa

Delicious tacos filled with seasoned light red kidney beans and topped with a fresh mango salsa for a tropical twist.

Ingredients
  • 1 can light red kidney beans, rinsed and drained
  • 1 teaspoon taco seasoning
  • 4 corn tortillas
  • 1 mango, diced
  • 1/2 red onion, diced
  • Juice of 1 lime
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, heat kidney beans with taco seasoning until warmed through.
  2. 2. In a bowl, combine diced mango, red onion, lime juice, salt, and pepper to make salsa.
  3. 3. Assemble tacos by filling tortillas with beans and topping with mango salsa and cilantro.

Kidney Bean and Brown Rice Salad

A wholesome salad featuring light red kidney beans and brown rice, tossed with a zesty lemon vinaigrette.

Ingredients
  • 1 cup cooked brown rice
  • 1 can light red kidney beans, rinsed and drained
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked brown rice, kidney beans, cucumber, and cherry tomatoes.
  2. 2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
  3. 3. Drizzle vinaigrette over the salad and toss to combine.

Kidney Bean and Vegetable Stir-Fry

A quick and healthy stir-fry featuring light red kidney beans and a variety of colorful vegetables, perfect for a weeknight dinner.

Ingredients
  • 1 can light red kidney beans, rinsed and drained
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
  • 2 cloves garlic, minced
  • Cooked brown rice for serving
Instructions
  1. 1. In a large skillet, heat sesame oil over medium-high heat. Add garlic and ginger, sautéing until fragrant.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender-crisp.
  3. 3. Stir in kidney beans and soy sauce, cooking for an additional 2-3 minutes before serving over brown rice.

Kidney Bean and Zucchini Fritters

Crispy and flavorful fritters made with light red kidney beans and zucchini, perfect as a snack or appetizer.

Ingredients
  • 1 can light red kidney beans, rinsed and drained
  • 1 medium zucchini, grated
  • 1/2 cup whole wheat flour
  • 1 egg
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mash kidney beans and mix in grated zucchini, flour, egg, garlic powder, salt, and pepper.
  2. 2. Heat olive oil in a skillet over medium heat. Drop spoonfuls of the mixture into the skillet, flattening slightly.
  3. 3. Fry until golden brown on both sides, about 3-4 minutes per side, and serve warm.

Frequently Asked Questions (FAQ)

Are kidney beans safe to eat raw?

No, raw kidney beans contain toxins that can cause food poisoning. Always cook them thoroughly.

How can I reduce gas from eating beans?

Soaking beans overnight and rinsing them before cooking can help reduce gas.

Can kidney beans help with weight loss?

Yes, their high fiber and protein content can promote satiety and help control appetite.

What is the best way to store cooked kidney beans?

Store cooked kidney beans in an airtight container in the refrigerator for up to 5 days.

Are canned kidney beans as nutritious as dried?

Canned kidney beans are convenient and nutritious, but check for added sodium.

How long do dried kidney beans last?

Dried kidney beans can last for several years if stored in a cool, dry place.

Can kidney beans be eaten cold?

Yes, cooked kidney beans can be added to salads and eaten cold.

What nutrients are in kidney beans?

Kidney beans are high in protein, fiber, iron, magnesium, and potassium.

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