Recently, small red beans, which are also called Mexican red beans or just red beans, have become more popular as more people learn about their many health benefits and delicious taste. Today, we’re going to talk about how small red beans are becoming more popular and how they can be a healthy and flexible part of any diet.
As a food blogger and home cook, I’m always seeking out ingredients that offer versatility, nutrition, and most importantly, delicious flavor That’s why small red beans have become a pantry staple of mine These petite legumes punch above their weight when it comes to usefulness in the kitchen. Keep reading as I explore the many ways to enjoy small red beans!
Sometimes called Mexican red beans or red kidney beans, these little gems are rounded, deep red beans about 1/4 inch in size. They pack a nutritional wallop, providing ample protein, fiber, iron, potassium, magnesium, and antioxidants. Their mild, slightly nutty taste makes them quite versatile.
While you may find them canned or dried, I prefer dried for maximum flavor and texture. After an overnight soak, they only need 1-2 hours of simmering until creamy and tender. Then the fun begins!
Starring Role in Soups and Stews
The creamy texture and hearty bite of small red beans make them ideal for soups and stews. I add them to minestrone for protein and use them in place of kidney beans in veggie chili. You can also incorporate smoked sausage ham hocks, or bacon to ramp up the flavor.
Perfect Partners for Rice
Small red beans pair deliciously with rice. Try them in classic rice and peas or red beans and rice. Sauté aromatic veggies like onion, garlic, and bell pepper. Then add beans, broth, and seasonings like coriander, allspice, and thyme. Finish with fresh herbs.
For Mexican flair, stuff red beans and rice into peppers or wrap in tortillas for burritos. The options are endless!
Salad Superstar
These beans lend nutty flavor and pleasing texture to salads. I love pairing them with crisp veggies, tangy cheeses, and bright vinaigrettes. For a Tex-Mex twist, add corn, avocado, cilantro, and lime juice. Or take inspiration from the Mediterranean with feta, tomatoes, olives, and red wine vinegar.
Dip and Spread Staple
Blending or mashing cooked red beans makes for tasty dips and spreads. Purée them with tahini, garlic, and lemon for a high protein hummus alternative or try them whipped with salsa verde for a chunky bean dip. They’re also great folded into quesadillas, nachos, or tacos.
Burgers and Meatballs
Veggie burgers, meatballs, and meatloaf gain great texture and nutrition when you mix in small red beans. Try making kid-friendly turkey meatballs with red beans, breadcrumbs, herbs, cheese, and spinach. Or add them to veggie burgers along with oats, mushrooms, and spices.
Hearty Side Dishes
As a side dish, these beans offer endlessly more flavor than just boiling plain potatoes or rice. Infuse them with aromatics while cooking, then dress them up with sautéed veggies, cheese, citrus, fresh herbs – anything your taste buds desire!
Baking Bliss
That’s right – you can bake with these beans too! Blend them into brownie or cookie batter for extra nutrition and texture. Or use them in vegan desserts in place of heavy cream or oil, like in chocolate mousse, pudding, or ice cream.
Breakfast Brilliance
Wake up to the cozy flavor of small red beans! Make a protein-packed breakfast burrito with eggs, cheese, and beans wrapped in a warm tortilla. Or simmer them with onion, garlic, and bacon until creamy for an easy bean pot to pair with biscuits or toast.
Canning for Later
When small red beans are in season, I love to can a big batch to enjoy all year long. Pressure canning lets me skip the overnight soak and have tender beans ready to use anytime. Just add your favorite seasonings. Canned beans also make great gifts!
Nutritional Benefits of Small Red Beans
The small red beans are a healthy food that are full of many vitamins, minerals, and antioxidants. The following are a few of the major nutritional advantages of tiny red beans:
- Protein: Red beans are a great source of plant-based protein, which the body needs to heal and grow tissues. When they are cooked, small red legumes have about 15 grams of protein per cup. This makes them a great source of protein for vegans and vegetarians.
- Fiber: Small red beans have a lot of fiber, which helps your digestive system work well and keeps you from getting constipated. About 13 grams of fiber are in one cup of cooked small red beans, which is about half of the daily recommended amount for adults.
- Iron: Small red beans are a great way to get iron, which is needed to make red blood cells and get oxygen to all parts of the body. About 3. One cup of cooked small red beans has 6% milligrams of iron, which is about 2020% of a woman’s daily allowance and 45% for a man’s.
- Potassium: Small red beans have a lot of it, which is important for keeping your blood pressure and electrolyte balance healthy. Six hundred milligrams of potassium are found in one cup of cooked small red beans. This is about thirteen percent of the daily value for people.
- Small red legumes are full of antioxidants, which protect the body from damage caused by free radicals. Some of these antioxidants are flavonoids, carotenoids, and phenolic acids. They have been linked to a lower risk of getting long-term diseases like heart disease, cancer, and diabetes.
How to Cook Small Red Beans
There are many different methods to prepare small red beans, including boiling, pressure cooking, and slow cooking. Here is a straightforward method for preparing tiny red beans:
Ingredients:
- 1 pound of small red beans, rinsed and drained
- 6 cups of water
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 teaspoon of cumin
- Salt and pepper to taste
Instructions:
- Put water, onion, garlic, cumin, salt, and pepper in a large pot. Add the small red beans and mix them well.
- Bring the mixture to a boil over high heat.
- Turn down the heat and let the beans cook for one to two hours, or until they are soft.
- Take out any extra water, and serve the beans hot or cold, as you like.
Red Beans vs Kidney Beans #beans #légume #foodie #foodhacks #sheftori #chili
FAQ
What are small red beans good for?
What is the difference between red kidney beans and small red beans?
What do small red beans taste like?
Are small red beans the same as lentils?
What are the health benefits of small red beans?
Here are just a few of the health benefits of small red beans: Rich in fiber: Small red beans are a great source of dietary fiber, which can help regulate digestion and promote feelings of fullness. High in protein: Since they are a strong source of plant-based protein, small red beans are a great option for vegetarians and vegans.
What are the benefits of eating beans?
Beans are an excellent source of fiber and nutrients such as protein, healthy fats, vitamins and minerals. The benefits of eating beans include body nutrition, weight maintenance, bowel proper function, cholesterol regulation, blood sugar level regulation and more.
What are small red beans?
Small red beans, also known as Mexican red beans or red kidney beans, are a type of bean that is popular in many different cuisines around the world. They are small in size, round in shape, and typically have a deep red color. These beans are packed with nutrients and are a great source of protein, fiber, and various vitamins and minerals.
Can small red beans be used in desserts?
Yes, small red beans can be used in desserts. They add a rich, creamy texture to many different sweet recipes, and they are a great way to add extra protein and fiber to your favorite treats. Try using them in brownies, cookies, or even in a delicious chocolate mousse.