Kidney beans are a cultivar of the common bean. Cooked kidney beans (without salt) can be served as a side dish or used as an ingredient for soups and stews. They are most famous as a main ingredient in Chilli con Carne, for which there are many delicious meatless alternatives.
General information:
From Wikipedia: “The kidney bean is a variety of the common bean (Phaseolus vulgaris) bean. It is named for its visual resemblance in shape and color to a kidney. Red kidney beans should not be confused with other red beans, such as adzuki beans.”
Classification:
“There are different classifications of kidney beans, such as:
- Red kidney bean (also known as: common kidney bean, Rajma in India, Surkh (Red) Lobia in Pakistan).
- Light speckled kidney bean (and long shape light speckled kidney bean).
- Red speckled kidney bean (and long shape light speckled kidney bean).
- White kidney bean (also known as cannellini or Lobia in India or Safaid (White) Lobia in Pakistan).”
Culinary uses:
“Red kidney beans are commonly used in chilli con carne and are an integral part of the cuisine in northern regions of India, where the beans are known as rajma and are used in a dish of the same name. Red kidney beans are used in New Orleans and much of southern Louisiana for the classic Monday Creole dish of red beans and rice. The smaller, darker red beans are also used, particularly in Louisiana families with a recent Caribbean heritage. Small kidney beans used in La Rioja, Spain, are called caparrones. In the Netherlands and Indonesia, kidney beans are usually served as soup called brenebon.”
Toxicity:
“Raw kidney beans contain relatively high amounts of phytohemagglutinin, and thus are more toxic than most other bean varieties if not pre-soaked and subsequently heated to the boiling point for at least 10 minutes. The US Food and Drug Administration recommends boiling for 30 minutes to ensure they reach a sufficient temperature long enough to completely destroy the toxin. Cooking at the lower temperature of 80 °C (176 °F), such as in a slow cooker, can increase this danger and raise the toxin concentration up to fivefold. Canned red kidney beans, though, are safe to use immediately.”
Advantages of dried beans:
White beans sold commercially (as well as other types of beans and legumes) are generally either dried or precooked and canned. While the canned variety is naturally easier and quicker to use, the dried beans have a better taste. And when you cook them at home, you can decide how firm you want them to be (Canned beans are often soft or even mushy). In addition, canned beans often contain unnecessary additives or added salt. As a result, it is best to use natural dried beans whenever possible.
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 127 kcal 531 kJ | 6.4% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 0.50 g | 0.7% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.07 g | 0.4% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 23 g | 8.4% Recommended daily allowance according to the GDA: 270g |
Sugars | 0.32 g | 0.4% Recommended daily allowance according to the GDA: 90g |
Fiber | 6.4 g | 25.6% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 8.7 g | 17.3% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:1.0 mg) | 2.5 mg | 0.1% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 130 µg | 65.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Prot | Tryptophan (Trp, W) | 0.10 g | 42.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Prot | Threonine (Thr, T) | 0.32 g | 34.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Prot | Lysine (Lys, K) | 0.61 g | 33.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Prot | Phenylalanine (Phe, F) | 0.51 g | 33.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Prot | Isoleucine (Ile, I) | 0.41 g | 33.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Prot | Valine (Val, V) | 0.50 g | 31.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Prot | Leucine (Leu, L) | 0.74 g | 30.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Min | Copper, Cu | 0.22 mg | 22.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Min | Manganese, Mn | 0.43 mg | 22.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.17 g | 9.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 0.11 g | 1.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.10 g | 42.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Threonine (Thr, T) | 0.32 g | 34.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Isoleucine (Ile, I) | 0.41 g | 33.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Lysine (Lys, K) | 0.61 g | 33.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Phenylalanine (Phe, F) | 0.51 g | 33.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Valine (Val, V) | 0.50 g | 31.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Leucine (Leu, L) | 0.74 g | 30.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Methionine (Met, M) | 0.11 g | 12.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Folate, as the active form of folic acid (née vitamin B9 and | 130 µg | 65.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Thiamine (vitamin B1) | 0.16 mg | 15.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Vitamin K | 8.4 µg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vitamin B6 (pyridoxine) | 0.12 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Riboflavin (vitamin B2) | 0.06 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Niacin (née vitamin B3) | 0.58 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Pantothenic acid (vitamin B5) | 0.22 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Vitamin C (ascorbic acid) | 1.2 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vitamin A, as RAE | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Vitamin E, as a-TEs | 0.03 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Phosphorus, P | 138 mg | 20.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Potassium, K | 405 mg | 20.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Magnesium, Mg | 42 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Calcium, Ca | 35 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Sodium, Na | 1.0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Copper, Cu | 0.22 mg | 22.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Manganese, Mn | 0.43 mg | 22.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Iron, Fe | 2.2 mg | 16.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 1.0 mg | 10.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Selenium, Se | 1.1 µg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
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