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Photo: Ted & Chelsea Cavanaugh
You likely already know that beans are nutrition powerhouses, but what is it about kidney beans that makes them so nutritious? Of course these legumes are packed with plant-based protein and fiber. But that’s just the beginning. Let’s explore why kidney beans are such a healthy food.
Kidney bean nutrition
Here is the nutrition breakdown for ½ cup oflow-sodium canned kidney beans:
Health benefits of kidney beans
They support digestive health
They can help with weight management
Beyond the prebiotic benefits, the fiber in kidney beans can be a powerful tool when it comes toweight management. The high fiber content combined with 7 grams of plant-based protein in each half-cup serving, saysIsabel Vasquez, RD, LDN, helps promote satiety, too. This makes beans an obvious food choice for those looking to lose weight or maintain a healthy weight.
They’re a source of plant-based protein
Plant-based eatinghas become mainstream, and that means that more and more people are looking for non-animal protein sources. Fortunately, legumes and beans, such as kidney beans, are naturally packed with protein, supplying as much protein per half-cup as 1 ounce of many animal-based proteins.
They’re rich in antioxidants
Kidney beans are also a source of antioxidants, says Manaker, which can help support our health in various ways. Their red hue comes fromanthocyanins, a group of antioxidants known for helping lower the risk of several chronic diseases, such as cancer, heart disease and diabetes, while also promoting good overall health.
How to enjoy kidney beans
Kidney beans are incredibly versatile when it comes to cooking. Their neutral flavor profile and mild nuttiness make them a great addition to salads, soups, wraps and bowl meals. Vasquez loves habichuelas guisadas, which is Spanish for “stewed beans.” This is a Dominican or Puerto Rican style of cooking beans with onions, garlic, peppers, cilantro, tomato sauce and adobo seasoning; the dish is often served over rice with avocado, plantains and chicken.
Manaker suggests making yourhummuswith kidney beans in place of garbanzo beans for a fun twist. She also recommends using canned kidney beans for a quick salad with corn, onion and other colorful and nutrient-packed ingredients like bell pepper or leafy greens.
In the mood for soup? Enjoy kidney beans in our veggie-forwardLinguica, Kale and Red Bean SouporVeggistrone. Or pop open a can and make vegan beet burgers starring kidney beans and beets.
The bottom line
Kidney beans are a super-healthy food, supplying plenty of satiating fiber and plant-based protein. They offer digestive health benefits and can help with weight management and disease prevention, too. Beyond that, they’re incredibly versatile, delicious and easy to enjoy.
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