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Red Kidney Beans
Legumes
Nutri-ScoreA

Red Kidney Beans

Phaseolus vulgaris

Clinical Encyclopedia

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

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.

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

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

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories127 kcal
Water
10.5%
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% DV
Vitamin C: 0.5 mg

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, red kidney beans help promote digestive health and prevent constipation.
✓High in protein, they are an excellent plant-based protein source for vegetarians and vegans.
✓Contain antioxidants that may help reduce the risk of chronic diseases such as heart disease.
✓Low glycemic index makes them suitable for blood sugar management.

Possible Risks & Side Effects

!Raw or undercooked kidney beans contain toxins that can cause nausea and vomiting.
!Individuals with certain digestive disorders may experience discomfort when consuming legumes.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose beans that are firm and free from cracks or blemishes. Check for a uniform color.

How to Store

Store dried beans in a cool, dry place in an airtight container. Cooked beans should be refrigerated.

Myths vs Realities

MythRed kidney beans are toxic.
RealityThey are only toxic when raw; cooking eliminates the toxins.
MythBeans cause weight gain.
RealityBeans can aid in weight management due to their high fiber content.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles and health benefits.

Healthy Recipes

Spicy Red Kidney Bean Salad

A refreshing and zesty salad packed with protein and fiber, perfect for a light lunch or side dish.

Ingredients
  • 1 can of red kidney beans, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 red onion, finely chopped
  • 1 jalapeño, minced
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a large bowl, combine the red kidney beans, cherry tomatoes, cucumber, red onion, and jalapeño.
  2. 2. In a small bowl, whisk together the olive oil, lime juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and garnish with fresh cilantro before serving.

Red Kidney Bean Quinoa Bowl

A nutritious and filling bowl combining quinoa and red kidney beans for a complete protein meal.

Ingredients
  • 1 cup cooked quinoa
  • 1 can of red kidney beans, drained and rinsed
  • 1/2 bell pepper, diced
  • 1/2 avocado, sliced
  • 1/4 cup corn
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, mix the cooked quinoa, red kidney beans, bell pepper, corn, and avocado.
  2. 2. Drizzle with olive oil, sprinkle with cumin, salt, and pepper, and toss to combine.
  3. 3. Serve immediately or chill in the refrigerator for a refreshing meal.

Red Kidney Bean and Spinach Stew

A hearty and warming stew that combines the earthiness of red kidney beans with nutritious spinach.

Ingredients
  • 1 can of red kidney beans, drained and rinsed
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 can diced tomatoes
  • 2 cups vegetable broth
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté the onion and garlic until translucent.
  2. 2. Add the diced tomatoes, vegetable broth, red kidney beans, smoked paprika, salt, and pepper, and bring to a boil.
  3. 3. Reduce heat, stir in the spinach, and simmer for 15 minutes before serving.

Red Kidney Bean Tacos

Delicious and healthy tacos filled with spiced red kidney beans and topped with fresh veggies.

Ingredients
  • 1 can of red kidney beans, drained and rinsed
  • 1 tablespoon taco seasoning
  • 4 small corn tortillas
  • 1/2 cup shredded lettuce
  • 1/4 cup diced tomatoes
  • 1/4 avocado, sliced
  • Salsa for topping
Instructions
  1. 1. In a skillet, heat the red kidney beans and taco seasoning over medium heat until warmed through.
  2. 2. Warm the corn tortillas in a separate pan or microwave.
  3. 3. Assemble the tacos by filling each tortilla with the spiced beans, lettuce, tomatoes, avocado, and salsa.

Red Kidney Bean Hummus

A unique twist on traditional hummus, this red kidney bean version is creamy, flavorful, and perfect for dipping.

Ingredients
  • 1 can of red kidney beans, drained and rinsed
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 clove garlic
  • Juice of 1 lemon
  • Salt to taste
  • Paprika for garnish
Instructions
  1. 1. In a food processor, combine the red kidney beans, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water if necessary to reach desired consistency.
  3. 3. Transfer to a bowl, sprinkle with paprika, and serve with fresh veggies or pita chips.

Red Kidney Bean Chili

A robust and hearty chili that is both filling and nutritious, perfect for a cozy dinner.

Ingredients
  • 1 can of red kidney beans, drained and rinsed
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, diced
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté the onion, garlic, and bell pepper until softened.
  2. 2. Add the diced tomatoes, red kidney beans, chili powder, cumin, salt, and pepper, and stir well.
  3. 3. Simmer for 30 minutes, stirring occasionally, before serving hot.

Red Kidney Bean and Brown Rice Casserole

A wholesome casserole that combines red kidney beans and brown rice, baked to perfection with a cheesy topping.

Ingredients
  • 1 cup cooked brown rice
  • 1 can of red kidney beans, drained and rinsed
  • 1 cup shredded cheese (optional)
  • 1/2 cup diced onion
  • 1/2 cup diced bell pepper
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a large bowl, mix the cooked brown rice, red kidney beans, onion, bell pepper, garlic powder, salt, and pepper.
  3. 3. Transfer to a baking dish, top with shredded cheese if desired, and bake for 25 minutes until heated through.

Red Kidney Bean Stuffed Peppers

Colorful bell peppers stuffed with a flavorful mixture of red kidney beans, rice, and spices for a healthy meal.

Ingredients
  • 4 bell peppers, halved and seeds removed
  • 1 can of red kidney beans, drained and rinsed
  • 1 cup cooked rice
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 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, combine the red kidney beans, cooked rice, cumin, chili powder, salt, and pepper.
  3. 3. Stuff the halved bell peppers with the mixture, top with cheese if using, and bake for 30 minutes.

Red Kidney Bean and Sweet Potato Hash

A nutritious breakfast hash featuring red kidney beans and sweet potatoes, perfect for starting your day right.

Ingredients
  • 1 sweet potato, diced
  • 1 can of red kidney beans, drained and rinsed
  • 1/2 onion, chopped
  • 1 bell pepper, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and add the diced sweet potato, cooking until tender.
  2. 2. Add the onion and bell pepper, cooking until softened, then stir in the red kidney beans, salt, and pepper.
  3. 3. Cook for an additional 5 minutes, garnish with fresh parsley, and serve warm.

Red Kidney Bean and Avocado Toast

A simple yet delicious toast topped with mashed avocado and seasoned red kidney beans, perfect for breakfast or a snack.

Ingredients
  • 2 slices whole-grain bread
  • 1 can of red kidney beans, drained and rinsed
  • 1 avocado
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole-grain bread slices until golden brown.
  2. 2. In a bowl, mash the avocado with lime juice, salt, and pepper.
  3. 3. Spread the avocado on the toast, top with red kidney beans, and sprinkle with red pepper flakes before serving.

Frequently Asked Questions (FAQ)

How should I prepare red kidney beans?

Soak them overnight and cook them thoroughly to ensure safety.

Are red kidney beans healthy?

Yes, they are high in protein, fiber, and essential nutrients.

Can I eat red kidney beans raw?

No, they must be cooked to eliminate toxins.

How do red kidney beans compare to other beans?

They are higher in protein and fiber compared to many other beans.

What dishes can I make with red kidney beans?

They are great in chili, salads, and rice dishes.

How long do cooked red kidney beans last in the fridge?

They can last up to 5 days in the refrigerator.

Can I freeze red kidney beans?

Yes, cooked beans can be frozen for up to 6 months.

What are the health benefits of red kidney beans?

They support heart health, aid digestion, and help manage blood sugar levels.

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