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Protein-rich
FAT-FREE Kidney beans
Since kidney beans retain their shape during cooking and readily absorb most flavours, they are a favourite in simmered dishes. As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world.
How to prepare them
Before washing kidney beans, spread them out on a light coloured plate or cooking surface to check for stones and damaged beans. After this, place them in a strainer and rinse them thoroughly under cool running water.
To shorten their cooking time and make them easier to digest, kidney beans should be pre-soaked. Before cooking the beans, regardless of whether they are pre-soaked, drain the liquid and rinse the beans with clean water.
Health benefits
Kidney beans are an excellent source of molybdenum. They are a good source of folate, dietary fibre, manganese, protein, thiamine (vitamin B1), phosphorus, iron, copper, magnesium, potassium and vitamin K.
Kidney beans have great health benefits; the high fibre content makes them great at lowering cholesterol, preventing constipation, irritable bowel syndrome (IBS), diverticulosis. As they help prevent a rapid rise in blood sugar levels, they are ideal for diabetics and hypoglycaemics. The fibre content coupled with the folate and magnesium content makes them useful in preventing heart disease. Kidney beans have good iron content, and are an excellent food for growing children, adolescents and menstruating women. Combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein.
Now, for a recipe.
Kidney Bean Soup
Ingredients
Red kidney beans: 2 cups (500 ml)
Cold water: 4 cups (1 litre)
Onion: 1, chopped
Butter: 2 tbsp (30ml)
Boiling water: 6 cups (1.5 litre)
Warm milk: 3 cups (750 ml)
Salt and pepper
Method: Put beans in cold water and bring them to the boil. After boiling them for 20 minutes, drain and cool them under cold, running water. Mix together the drained beans, chopped onion and butter. Pour the boiling water into the mixture. Simmer it for approximately 4 hours (the beans should be firm, yet tender). A few minutes before serving, pour in the warm milk. Reheat without boiling. Just before serving, add salt and pepper to taste.
RISHI MANUCHA
Junior Sous Chef,
Taj Connemara
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