Canned kidney beans are a low-cost storecupboard staple. Discover our list of the best healthy and budget-friendly kidney bean recipes, from chilli to stews and one-pots.
Kidney beans are something that everyone should have in their pantry. They are most often used in chili con carne or bean stew. With minimum effort, you could also achieve tasty meals with this ingredient in as little as 30 minutes. Here is a list of our favorite kidney bean recipes, with dishes from Mexico, South America, the Caribbean, China, and other places around the world. For those on a budget who still want to eat healthy food, these recipes are perfect. They are quick, healthy, use less home energy, don’t require much work, can be frozen, and work with meal plans. As well as being high in protein, beans and pulses are also high in fiber and iron. They are a great way to add bulk to your meals and make sure you get your five-a-day and a balanced meal. Advertisement.
Kidney beans are a versatile legume that can be used in many delicious recipes. Their mild flavor and texture make them pair well with a variety of ingredients. So what exactly are kidney beans good with? Read on for 30 amazing recipe ideas to inspire your cooking.
Kidney beans also known as red beans are packed with nutrients like fiber, protein, iron, and magnesium. They originated in Central and South America but are now popular worldwide.
There are a few key things to know when cooking with kidney beans:
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Soak dried beans overnight before cooking to reduce gas-producing compounds. Canned beans can be used right away.
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Kidney beans should always be fully cooked to destroy toxins. Boil for at least 10 minutes.
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They have a fairly mild taste that takes on the flavors of other ingredients.
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The texture is creamy when fully cooked Partially mashed kidney beans can thicken stews and chili
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Their color ranges from pink to deep red. The darker the bean, the longer it’s been dried/cooked.
Now let’s look at 30 fantastic ways to use kidney beans!
Savory Kidney Bean Recipes
Kidney beans shine in hearty meals and spicy dishes. Here are some top savory options:
Chili
No chili is complete without kidney beans. Their creamy texture balances out chunks of meat and sauce. Feel free to experiment with different types of peppers, meat, and seasonings.
Tacos
Ground beef or chicken tacos get a nutrition boost from beans. Kidney beans also provide great texture contrast with taco toppings like cheese, lettuce, and salsa.
Burritos and Enchiladas
Beans stretched with rice or veggies help make burrito and enchilada fillings more substantial. Plus, kidney beans pair well with the spices used in Mexican cuisine.
Chilis Rellenos
Chilis rellenos are roasted and stuffed poblano peppers. Kidney beans are an excellent vegetarian stuffing to complement the smoky pepper flavor.
Nachos
Pile kidney beans, cheese, salsa, and more atop tortilla chips for nacho perfection. Beans add extra protein and heartiness.
Quesadillas
Bean and cheese quesadillas make a fast, protein-packed meal. Kidney beans work well with quesadilla fillings like mushrooms, peppers, and chicken too.
Burgers
Mash kidney beans and mix with spices, eggs, breadcrumbs, etc to make delicious vegan/vegetarian burger patties. They hold together better than other beans.
Meatballs
Similarly, kidney beans can be used to make vegan “meatballs.” Roll bean mixture into balls and bake or simmer in sauce.
Soups and Stews
Toss kidney beans into soups and stews for extra nutrition and heartiness. Minestrone, chili, and vegetable soups are good choices.
Salads
Kidney beans add protein, fiber, and texture to grain bowls and mixed salads. Southwestern salads benefit from their mild flavor.
Sides
Simple kidney bean side dishes include rice and beans or kidney beans tossed in vinaigrette. Bake beans with bacon and brown sugar for a sweet/salty side.
Dips
Blending kidney beans creates a creamy, protein-rich dip base. Pair with Mexican spices or herbs for an easy appetizer.
Spreads
Mash kidney beans with olive oil, lemon, and garlic for a fiber-full bruschetta topping or sandwich spread.
Sweet Kidney Bean Desserts
Believe it or not, kidney beans can also be used in sweet desserts and drinks! Here are some ways to incorporate them into sweets:
Brownies
Blended kidney beans give brownies extra moisture. You won’t taste the beans, just enjoy fudgy brownies with the health bonus of added protein and fiber.
Cookies
Same goes for cookies – pulsed kidney beans help retain moisture for chewy cookies. The bean flavor won’t come through.
Pancakes and Waffles
For fluffier pancakes or waffles, add a bit of pureed kidney beans to the batter. It also amps up the nutrition.
Muffins and Bread
Some baked goods, like zucchini muffins, can swap half the zucchini for pureed kidney beans. Or add them to bread dough.
Smoothies
To make smoothies more filling, throw in some cooked kidney beans. The beans will blend up creamy.
Milkshakes
Kidney beans can replace some ice cream in milkshakes. You’ll get a thick, creamy drink with more fiber and nutrients.
Bean Dessert “Hummus”
Blend kidney beans with chocolate or other dessert flavors for a sweet dip or frosting. Spread on cakes or fruit.
Puddings
Pureed white kidney beans whipped with coconut milk and spices create a dairy-free “pudding.” Sweeten as desired.
Tips for Cooking with Kidney Beans
Now that you have plenty of recipe ideas, here are some final tips for handling kidney beans:
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Always soak dry beans overnight before cooking. Discard soaking water to remove indigestible compounds.
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Canned beans can replace soaked beans at a 1:1 ratio. Just rinse and drain them first.
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Undercooked kidney beans contain toxins, so ensure they are fully cooked through.
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Acidic ingredients like tomatoes can slow bean cooking. Wait to add them until beans are tender.
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Beans cause digestive gas for some. Introduce them slowly and drink plenty of fluids.
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Puree beans with a bit of cooking liquid for a smooth, creamy texture in dips and baked goods.
1 Sweet potato jackets with guacamole & kidney beans
One of your five-a-day is sweet potatoes, which are high in fiber and taste great in this sweet potato jacket with guacamole. This meal is very balanced and low-cost, making it an easy family dinner. Add red chilli for a kick and sprinkle fresh coriander with a drizzle of lime juice. Explore more recipes with sweet potato as the star ingredient.
Rice & peas
This rice and peas side dish will take you to the Caribbean. It goes well with jerk chicken or barbecued beef and meats. The peas are actually kidney beans that were steamed and cooked just right with the all-spiced, creamy coconut rice. You can find more recipes from the region in our Caribbean collection, alongside mouth-watering jerk chicken recipes.
13 Important Health Benefits of Kidney Beans | Health And Nutrition
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