1 Serving Canned Light Red Kidney Beans offers an incredible source of protein and fiber with just 110 calories. If you're looking for a quick, healthy meal on a budget, canned light red kidney beans are an excellent choice. Here at EatWell, we're going to tell you everything you need to know about these versatile legumes.
Aside from their convenience, canned light red kidney beans also pack a nutritional punch. In just a single serving of 1/2 cup, you'll receive 7 grams of plant-based protein and 5 grams of fiber, which will keep you feeling full and satisfied for longer.
In this article, we'll explore some of the health benefits of canned light red kidney beans, how you can prepare and cook them, and some kid-friendly recipes the whole family will love.
What are canned light red kidney beans?
Canned light red kidney beans are a variety of kidney bean that are removed from their pods, cooked, and then canned for storage. They can be bought in almost any grocery store and are held in high esteem as a pantry staple by many home cooks. Kidney beans are known for their rich, meaty flavor and creamy texture. They have a distinctive, red color and are often used in chili, soups, and stews. When shopping for canned light red kidney beans, look for a low-sodium variety and make sure that the can is free of dents or damage. You can store unopened cans of kidney beans for up to two years in a cool, dry place.
Health benefits of canned light red kidney beans
Kidney beans, in general, boast an impressive array of health benefits. They are an excellent source of plant-based protein, fiber, and complex carbohydrates. They are also low in fat and naturally gluten-free, making them a great option for those following a plant-based, gluten-free, or low-fat diet. The high fiber content in kidney beans has been shown to help regulate blood sugar levels, improve digestion, and lower cholesterol. They are also a good source of iron, providing 20% of the recommended daily intake in just one cup. Studies have also linked the consumption of legumes like kidney beans to a lower risk of heart disease, diabetes, and some forms of cancer.
How to prepare canned light red kidney beans?
Canned light red kidney beans are incredibly easy to prepare, which is one of the many reasons they are so popular. Here's how you can prepare canned light red kidney beans: Step One: Open the can of beans and drain the liquid. Step Two: Rinse the beans under cold water to remove any excess sodium from the canning liquid.
The nutritional value of canned light red kidney beans
Canned light red kidney beans are a fantastic source of protein and fiber. Here is a breakdown of their nutritional value per 1/2 cup serving: calories: 110 Protein: 7g
What are the different ways to cook canned light red kidney beans?
Canned light red kidney beans are incredibly versatile and can be used in a range of dishes. Here are five different ways you can cook with canned light red kidney beans: 1. Add them to soups and stews for extra protein and fiber. 2. Use them as a meat substitute in chili or tacos for a plant-based twist on classic dishes.
Cooking tips for canned light red kidney beans
Here are some tips to help you get the best results when cooking with canned light red kidney beans: 1. Rinse the beans under cold water before cooking to remove any excess sodium. 2. If you're using canned kidney beans in a cold salad or dip, try microwaving them for a minute or two to remove the can's metallic flavor.
Storage instructions for canned light red kidney beans
To ensure the best flavor and texture, store canned light red kidney beans in a cool, dry place. Make sure to rotate your stock to ensure that you use the oldest cans first. Once the can has been opened, transfer any unused beans to an airtight container and keep in the fridge for up to 5 days.
The difference between light and dark red kidney beans
Dark red kidney beans differ from their light red counterparts in both flavor and texture. Dark red kidney beans are slightly sweeter and have a harder, firmer texture than light red kidney beans. They are also slightly larger than light red kidney beans.
Kid-friendly canned light red kidney bean recipes
Canned light red kidney beans are incredibly versatile and can be used in a range of dishes that even the pickiest eaters will love. Here are some kid-friendly recipes to try: 1. Kidney Bean Mac and Cheese: This creamy, comforting dish is a crowd-pleaser and easy to make. Simply add canned light red kidney beans to your favorite mac and cheese recipe for added protein and fiber. 2. Bean and Cheese Quesadillas:These quick and easy quesadillas are perfect for a busy weeknight. Simply top a tortilla with canned light red kidney beans and cheese, fold, and fry in a pan until crispy.
The versatility of canned light red kidney beans
Canned light red kidney beans are an incredible pantry staple, perfect for a range of dishes. Whether you're looking to add more protein and fiber to your meals or want to create plant-based alternatives to classic dishes, canned light red kidney beans are incredibly versatile. Try adding them to soups and stews, using them as a meat substitute in tacos, or even pureeing them for dips and spreads.
"Canned light red kidney beans are a fantastic source of protein and fiber, making them a great option for anyone looking to add more plant-based foods to their diet."
5 FAQ About Canned Light Red Kidney Beans
1. What are canned light red kidney beans?
Canned light red kidney beans are a type of legume that have been cooked, seasoned, and then preserved in a can. They are commonly used in soups, stews, salads, and chili, and offer a range of nutrients like protein, fiber, and certain vitamins and minerals.
2. How many calories are in a serving of canned light red kidney beans?
A serving of canned light red kidney beans typically contains around 110 calories. This can vary slightly depending on the brand and preparation method, but in general, canned beans are a relatively low-calorie food that can be a healthy addition to meals.
3. What are some health benefits of eating canned light red kidney beans?
Eating canned light red kidney beans can offer a number of health benefits due to their nutrient content. Kidney beans are high in fiber, which can help promote healthy digestion and lower cholesterol levels. They are also a good source of plant-based protein, which can help support muscle growth and repair. Additionally, kidney beans contain a range of vitamins and minerals, including iron, potassium, and folate, which are essential for overall health and well-being.
4. How can I incorporate canned light red kidney beans into my diet?
Canned light red kidney beans can be used in a variety of recipes and meal ideas. Try adding them to soups, stews, and chili for an extra source of protein and fiber, or use them as a topping for salads or baked potatoes. You can also blend them into dips and spreads, or use them as a base for veggie burgers and patties.
5. Are there any precautions I should take when eating canned light red kidney beans?
It's important to note that consuming raw or undercooked kidney beans can be dangerous, as they contain a natural toxin called lectin. However, canned kidney beans are safe to eat as they have been fully cooked and processed. If you are concerned about sodium intake, look for low-sodium or no-salt-added varieties of canned kidney beans, or rinse them thoroughly before using to reduce the sodium content.