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dried red kidney beans.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

Rajmared kidney beansdried red kidney beansdried kidney beans

Recipes with dried red kidney beans + Add to pantry

SERVING

CALORIES

337

PROTEIN

24g

CARBS

60g

FAT

0.80g

FIBER

25g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories337kcal—

Protein24g48%

Carbohydrates60g22%

Fiber25g89%

Sugar2.0g4%

Total fat0.80g1%

Saturated fat0.10g1%

Cholesterol0mg0%

Water11g—

MINERALS

Sodium10mg0%

Potassium1390mg30%

Calcium140mg11%

Iron8.0mg44%

Magnesium164mg39%

Phosphorus612mg49%

Zinc3.3mg30%

Copper0.87mg97%

Manganese1.7mg73%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Thiamin (B1)0.53mg44%

Riboflavin (B2)0.22mg17%

Niacin (B3)2.1mg13%

Vitamin B60.40mg24%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup184g

1 tablespoon11.5g

1 teaspoon3.8g

1 oz28.4g

1 lb453.6g

1 ml0.8g

1 liter766.7g

HEALTH BENEFITS

Why eat it.

✓Excellent source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
✓Rich in plant-based protein and complex carbohydrates, providing sustained energy.
✓High in essential minerals like folate, iron, and manganese, which are crucial for red blood cell formation and energy metabolism.
✓Contains antioxidants, such as anthocyanins, which help protect cells from damage caused by free radicals.

COOKING TIPS

In the kitchen.

1Crucially, always boil dried red kidney beans vigorously for at least 10 minutes to destroy the natural toxin phytohaemagglutinin. Never cook them from raw in a slow cooker.
2Soak beans overnight in water (or use a quick-soak method) to significantly reduce cooking time and improve digestibility.
3Wait to add salt or acidic ingredients like tomatoes or vinegar until the beans are fully tender, as they can prevent the beans from softening.

STORAGE

Keep it fresh.

Store dried kidney beans in an airtight container in a cool, dark, and dry place like a pantry for up to one year for best quality.
Once cooked, store in a sealed container in the refrigerator for 3-5 days or freeze for up to 6 months.

FAQ

Frequently asked questions.

Is dried red kidney beans healthy?

Yes, dried red kidney beans are highly nutritious. They are an excellent source of dietary fiber, plant-based protein, and complex carbohydrates, providing sustained energy. They also contain essential minerals like folate, iron, and manganese, along with beneficial antioxidants.

What are the nutritional benefits of dried red kidney beans?

Per 100g, dried red kidney beans provide approximately 337 calories, 24g of protein, 60g of complex carbohydrates, and 0.8g of fat. They are particularly rich in dietary fiber, which aids digestion and helps regulate blood sugar. They also supply vital nutrients like folate, iron, and manganese.

Are dried red kidney beans good for weight loss?

Yes, dried red kidney beans can be beneficial for weight loss. Their high fiber content promotes satiety, helping you feel full longer and reducing overall calorie intake. The protein content also supports muscle maintenance, which is important during weight management.

Are dried red kidney beans vegan and gluten-free?

Yes, dried red kidney beans are naturally both vegan and gluten-free. As a plant-based legume, they contain no animal products. They are also free from gluten, making them suitable for individuals with celiac disease or gluten sensitivity.

Can diabetics eat dried red kidney beans?

Yes, dried red kidney beans are an excellent food choice for diabetics. Their high fiber content helps slow down sugar absorption, leading to a more stable blood glucose response. They have a low glycemic index, making them beneficial for blood sugar management.

How do you prepare and cook dried red kidney beans?

Dried red kidney beans require soaking and thorough cooking. First, rinse them, then soak for at least 8 hours or overnight. Drain and rinse again, then boil them vigorously for at least 10 minutes, followed by simmering until tender, typically 60-90 minutes.

Do dried red kidney beans need to be soaked before cooking?

Soaking is highly recommended for dried red kidney beans. It significantly reduces cooking time, improves digestibility, and helps to neutralize phytic acid, which can inhibit nutrient absorption. It also helps remove some of the compounds that cause flatulence.

What do dried red kidney beans taste like?

Dried red kidney beans have a mild, earthy flavor with a slightly sweet undertone. When cooked, they develop a creamy, soft texture, making them versatile for absorbing flavors from spices and sauces in various dishes.

How should I store dried red kidney beans?

Store dried red kidney beans in a cool, dry, dark place in an airtight container. When stored properly, they can last for several years, though their cooking time may increase slightly with age.

Are dried red kidney beans toxic if not cooked properly?

Yes, raw or undercooked red kidney beans contain high levels of phytohaemagglutinin, a lectin that can be toxic. It's crucial to boil them vigorously for at least 10 minutes to destroy this toxin before simmering until fully tender.

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