Kidney beans, specifically royal red kidney beans in their raw form, pack a whopping 605 calories per cup. But don't let that scare you as these beans are also high in nutrients and can provide several health benefits.
In addition to being high in calories, kidney beans are also high in carbohydrates, protein, and fiber. One cup of raw kidney beans contains approximately 111 grams of carbohydrates, 43 grams of protein, and 46 grams of fiber.
In this article, we'll take a closer look at kidney beans, exploring their nutritional content, potential health benefits, and much more.
Calorie Content
As previously mentioned, one cup of raw kidney beans contains 605 calories. However, if you're looking to consume kidney beans but not high in calories, you can opt for canned beans which have a lower calorie content. For example, one cup of canned kidney beans (drained and rinsed) contains approximately 225 calories.
Carbohydrates
Kidney beans are high in carbohydrates, making them a great source of energy. In addition to being high in carbohydrates, kidney beans are also rich in complex carbohydrates, which can provide sustained energy throughout the day. Kidney beans are also a good source of dietary fiber, which can help regulate blood sugar levels and improve digestion.
Protein
One cup of raw kidney beans contains approximately 43 grams of protein, making it a great source of plant-based protein for vegetarians and vegans alike. In addition to being high in protein, kidney beans are also low in fat, making them a healthy source of protein. Kidney beans also contain all the essential amino acids, making them a complete protein source.
Fiber Content
Kidney beans are also high in fiber, with one cup of raw beans containing approximately 46 grams of fiber. In addition to aiding digestion, fiber can also help lower cholesterol levels and improve heart health. Fiber can also help you feel fuller for longer periods, making kidney beans a great addition to your weight loss diet.
Vitamin and Mineral Content
Kidney beans are a great source of several important vitamins and minerals. One cup of raw kidney beans contains 20% of the recommended daily intake of iron, 29% of the recommended daily intake of magnesium, and 74% of the recommended daily intake of folate. Kidney beans are also rich in potassium, phosphorus, and thiamin.
Potential Health Benefits
Kidney beans can provide several health benefits, including lower cholesterol levels, improved digestion, and increased satiety. Kidney beans may also help lower the risk of developing several chronic diseases, including heart disease, diabetes, and certain types of cancer. Additionally, the high fiber content in kidney beans can help promote bowel regularity and prevent constipation.
Cautions and Potential Risks
While kidney beans are generally considered safe for consumption, they can be harmful if not properly cooked. Kidney beans contain a naturally occurring toxin called lectin, which can cause digestive issues if beans are not cooked thoroughly. To ensure safety, it is recommended to soak kidney beans for at least six hours before cooking and to cook them for at least 30 minutes at boiling temperature.
Preparation and Serving Tips
When preparing kidney beans, it's important to soak them overnight in water before cooking to ensure they cook evenly and are easier to digest. Kidney beans can be used in a wide variety of dishes, including salads, soups, stews, and chili. For a quick and easy snack, try roasting kidney beans in the oven with a sprinkle of salt and spices.
Storage Advice
To store kidney beans, it is best to keep them in an airtight container in a cool dry place. If stored properly, kidney beans can last up to a year in your pantry. Once cooked, kidney beans can be stored in an airtight container in the refrigerator for up to five days.
Alternative Uses
In addition to being used in cooking, kidney beans can also be mashed and used as a substitute for ground beef in dishes such as tacos and burgers. Kidney beans can also be used to make a variety of plant-based dips and spreads, including hummus and bean dip. For a healthy and satisfying breakfast, try adding kidney beans to your morning omelette or scramble.
Kidney beans can provide several health benefits, including lower cholesterol levels, improved digestion, and increased satiety.
FAQs About Raw Royal Red Kidney Beans
What are Royal Red Kidney Beans?
Royal Red Kidney Beans are a type of legume that is typically red in color and kidney-shaped. They are commonly used in various dishes, such as chili and salads, and contain a variety of nutrients, including protein, fiber, and iron.
What are the health benefits of Royal Red Kidney Beans?
Some of the health benefits of Royal Red Kidney Beans include the ability to promote heart health, aid in digestion, and provide sustained energy. They are also a good source of plant-based protein, which can be beneficial for individuals who are vegetarian or vegan.
Can Royal Red Kidney Beans be eaten raw?
No, Royal Red Kidney Beans should not be eaten raw. Raw kidney beans contain a toxin called phytohaemagglutinin, which can cause severe digestive issues and even be fatal in large amounts. It is important to cook kidney beans thoroughly before consuming them.
How should Royal Red Kidney Beans be cooked?
Royal Red Kidney Beans should be soaked in water overnight before cooking them. They should then be drained and rinsed before being cooked in fresh water for at least 30 minutes. It is important to ensure that the beans are boiled for the entire cooking time to eliminate any potential toxins.
What are some recipes that use Royal Red Kidney Beans?
There are many recipes that use Royal Red Kidney Beans, including chili, soups, stews, and salads. Some popular dishes include Cajun-style red beans and rice, Mexican-style black bean and corn salad, and Indian-style kidney bean curry.