Information on Kidney Beans

As you might guess from their name, kidney beans are shaped like kidneys. They're dark red in color (the white "kidney beans" are properly referred to as cannellini beans). Kidney beans are available dried and canned year-round and provide an abundance of nutrients--particularly fiber, which, among other benefits, is good for the heart, digestion and blood-sugar levels. Kidney beans can be used in a variety of recipes, but they're especially good in those that require extensive simmering--chili is a classic example--because they retain their shape and absorb flavors from the other seasonings and spices.

History

Kidney beans originated in Peru and, thanks to Indian traders, eventually spread through South and Central America. Spanish explorers returning home from the New World brought them to Europe in the fifteenth century, according to World's Healthiest Foods. Eventually, they made their way to Africa and Asia via Spanish and Portuguese traders. Because kidney beans are versatile in recipes and an inexpensive way to get a solid dose of protein, they are a mainstay in cultures throughout the world.

Selecting And Storing

When buying dried kidney beans from a bulk bin, make sure the beans are not cracked and that there are no signs of damage from moisture or insects. As with other items held in a bulk container, make sure the bins stay covered. Dried kidney beans are also sold in prepackaged containers. Canned kidney beans are a good option because, unlike canned vegetables, they retain most of their nutritional value, according to World's Healthiest Foods. Dried kidney beans can be stored in an airtight container in a cool, dry, dark place for up to a year. Cooked kidney beans can be kept in a covered container in a refrigerator for about three days.

Health Benefits

Kidney beans offer substantial health benefits. Like most other beans, they're an excellent source of fiber (a cup of cooked kidney beans provides nearly half of your recommended daily fiber), which lowers cholesterol, helps control blood sugar, reduces the risk of heart disease and improves digestion. Kidney beans also are high in folate and magnesium, which further reduce your risk of heart disease. The iron and manganese in kidney beans can give you more energy, and the thiamin in them may be good for your memory, according to World's Healthiest Foods. Finally, kidney beans are a good source of protein.

Common Beans

Kidney beans are known as "common beans" along with pinto, navy and black beans. These beans share a scientific name, Phaseolus vulgaris, and likely originated from a common ancestor in Peru, according to World's Healthiest Foods. Most dried common beans today are produced in India, China, Indonesia, Brazil and the United States.

Serving Ideas

One of the reasons for kidney beans' sustained popularity is that they offer so many cooking possibilities. They probably are most often associated with chili, but also are commonly used in sides and appetizers such as three-bean salads and crudite dips. World's Healthiest Foods suggests replacing ground meat with kidney beans to make vegetarian tacos, or serving kidney beans on cornbread, topped with grated cheese.