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Packed with protein
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Have you tried kidney bean soup?
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Photo: S. Siva Saravanan
FAT-FREE AND HIGH-FIBRE Kidney beans are a favourite for simmered dishes
As its name suggests, the kidney bean is shaped like a kidney. Since these dark red beans retain their shape during cooking and readily absorb most flavours, they are a favourite in simmered dishes.
Kidney beans that are white in colour are known as cannellini beans. Both dried and canned kidney beans are available throughout the year.
Dried beans are generally available in pre-packaged containers as well as in bulk bins. Kidney beans and other beans such as pinto beans, navy beans and black beans are known scientifically as Phaseolus vulgaris.
They are referred to as “common beans” probably owing to the fact that they all derived from a common bean ancestor that originated in Peru.
As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world.
Before washing kidney beans, spread them out on a light coloured plate or cooking surface to check for and remove 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.
To cook the beans, you can either cook them on the stovetop or use a pressure cooker.
Kidney beans are an excellent source of molybdenum. 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
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