The top benefits, nutritional values, Uses and storage of Kidney beans

The top benefits, nutritional values, Uses and storage of Kidney beans

The shape of kidney beans is like a kidney. They come in a variety of colors and patterns, including white, cream, black, red, purple, spotted, striped, and mottled. They belong to a variety of beans. Kidney beans are native to mexico and central america.

There are many health benefits of consuming kidney beans.

Lower Your Heart Attack Risk

Kidney beans contain magnesium and folate which lowers the risk of heart attacks, stroke and peripheral vascular disease.

Iron for Energy

Kidney beans  replenish your iron stores by slow burning complex carbohydrates thus, increasing your energy. It is very useful for children, pregnant women, adolescents and menstruating women.

Maintain Your Memory with Thiamin (Vitamin B1)

Kidney beans contain thiamin which reduces the risk of age-related impairment in mental function (senility) and Alzheimer’s disease.

Weight loss

Kidney beans contain fibers, proteins and antinutrients which reduces the weight of the body and reduces the risk of chronic diseases..

Improved blood sugar control

Kidney beans contain fiber, proteins and slow-release carbs which controls blood sugar level of the body and reduces the risk of chronic diseases.

Colon cancer prevention

Kidney beans reduces the risk of colon cancer.

Combats Diabetes

Kidney beans have low glycemic index. It helps to reduce the risk of heart disease and controls diabetes.

Natural detoxifier

Kidney beans contain molybdenum which detoxifies the body from sulphites.

It is also beneficial for people with sulfite allergies because the symptoms of the allergies rapidly decrease after regular consumption of kidney beans.

Prevents hypertension

Kidney beans being a good source of potassium, magnesium, soluble fibre and protein help reduce hypertension. They  help in maintaining normal blood pressure. The potassium and magnesium expand the arteries and vessels and ensure smooth blood flow.

Has anti-ageing properties

Antioxidants in the kidney beans get rid of the free radicals and slow down ageing of cells. They also help in reducing wrinkles, healing acne and nourishing hair and nails.

 Cleanses stomach

When kidney beans are consumed in the right quantities they can also help with cleansing  the digestive tract, ensuring removal of toxins from the body and lowering the risk of colon cancer.

Strengthens the bones

The manganese and calcium present in the kidney beans make the bones stronger and help in preventing osteoporosis. The folate in kidney beans helps in maintaining bone and joint health, which reduces the risk of bone diseases and fractures.

Helps reduce migraine

The magnesium present in kidney beans helps in preventing the awful migraine headaches and also stabilises blood pressure.

 Helps in tissue repair

Vitamin B6 helps in tissue growth and repair of the skin and hair. It also helps in preventing any sort of degeneration of the eye. It even helps in stopping hair fall.

 Helps reduce cataracts

Vitamin B3 has been seen to reduce and in some cases cure cataracts. The high quantity of vitamin B3 in kidney beans will pretty much ensure the same.

Helps relieve rheumatoid arthritis

The high copper content in kidney beans reduces inflammation in the body in the case of arthritis. Copper also ensures flexibility of the ligaments and joints. Helps relieve asthma

The magnesium present in kidney beans has a bronchodilatory effect and ensures smooth air passage in and out of the lungs. Studies have shown that low magnesium levels can lead to asthma.

Kidney beans can be eaten at any time of day. They goes well with every food item.

How to buy and Store kidney beans

Kidney beans are available in dried form in prepackaged container and bulk bins.

Make sure the bins are covered and that the store has a good product turnover rate.

Whether purchasing kidney beans in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the beans are whole and not cracked.

Store dried kidney beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.

Cooked kidney beans will keep fresh in the refrigerator for about three days if placed in a covered container.

Ways to enjoy kidney beans

Kidney beans can be enjoyed in a variety of ways
  • Combine cooked kidney beans with black beans and white beans to make a colorful three bean salad.
  • Mix with tomatoes and scallions and dress with olive oil, lemon juice, salt and black pepper.
  • Serve cooked kidney beans over a piece of cornbread and top with grated cheese for a twist on the traditional tamale pie.
  • In a food processor or blender, combine cooked kidney beans with garlic, cumin and chili peppers for a delicious spread that can be used as a crudité dip or sandwich filling.
  • Make a pot of chili, the hearty Mexican soup that traditionally features kidney beans.
  • Make tacos with a vegetarian twist by using kidney beans in place of ground meat.

Season in which kidney beans are available

Kidney beans are available all year round

How to make red kidney bean curry


1 tbsp vegetable oil

1 onion, finely chopped

2 garlic cloves, finely chopped

thumb-sized piece of ginger, peeled and finely chopped

1 small pack coriander, stalks finely chopped, leaves roughly shredded

1 tsp ground cumin

1 tsp ground paprika

2 tsp garam masala

400g can chopped tomatoes

400g can kidney beans, in water

cooked basmati rice, to serve


Heat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant.

Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil.

Turn down the heat and simmer for 15 mins until the curry is nice and thick. Season to taste, then serve with the basmati rice and the coriander leaves.

How to make Southern Red Beans and Rice


16 oz bag of dry dark red kidney beans

1 medium sized white onion diced

1 lb smoked ham ham hock, smoked turkey wing

1 tsp vegetable oil

2 tsp cajun seasoning

1 tsp crushed cayenne pepper

1/2 tsp crushed black pepper

2 tsp smoked paprika

8 -10 cups water

4 cups cooked rice.

* optional

green onions and paprika for garnishing


Start of by sorting and rinsing the beans, then do a quick soak (directions for the quick soak method are on the package of the beans).

Add one tsp of vegetable oil in a large pot, then begin to brown the smoked meat over medium high heat. Add in the onions, and cook until they start to sweat.

Pour in 8 cups water.

Drain the beans, then add them to the pot. Stir the ingredients, reduce the heat to medium, and cover the pot.

Cook for 30 minutes. Add in 2 more cups of water. Sprinkle in the cajun seasoning, smoked paprika, ground cayenne, and ground black pepper.

Stir the beans, and cover. Cook for another 45 minutes over medium heat.

Place the beans in a bowl. Add some rice on top of the beans in the center of the bowl, and add more beans.

Garnish with smoked paprika, and green onions

Safety profile

Even though kidney beans may have a number of health benefits, raw or inadequately cooked kidney beans are toxic.

Some people can face  bloating and flatulence due to the consumption of kidney beans.

Kidney beans contains toxic protein called phytohaemagglutinin which can cause diarrhea and vomiting, sometimes requiring hospitalization.

Raw and improperly cooked kidney beans harbor many antinutrients, which are substances that reduce nutritional value by impairing nutrient absorption from your digestive tract.

Kidney beans contain high amount of oxalates which is harmful if we consume it in higher quantities.

Fun facts about kidney beans

  • Dark Red Kidney Beans are large and kidney-shaped with a deep glossy red color. They have a solid flavor and texture. These beans are produced mainly in the northern U.S.A. and owes its popularity in America and Europe to its large size, bright color and solid texture.
  • Light Red Kidney Beans have a solid texture and flavor. They are characterized by their large, kidney-shape with a pink color. This bean is popular in the Caribbean region as well as in Portugal and Spain for its similarity to the canela bean.
  • White Kidney Beans, also known as Cannellini Beans, are a popular variety in Italy.
  • Flageolet Beans are a small pale green kidney shaped bean favored in France.

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