Ask not what you can do for red kidney beans but what red kidney beans can do for you. 🙂
Red kidney beans are not only great for their eye-candy properties (their deep red color is b-e-a-utiful), but also for their superfood properties. Red kidney beans have many virtues on their impressive curriculum vitae: they contain soluble fiber, antioxidants, protein, B vitamins, iron, magnesium, potassium, copper and zinc.
Many researchers have been interested by this fascinating research subject. Their findings?
Consuming them several times per week decreases the risk of chronic diseases such as cancer, heart disease and diabetes, as well as lessens the risk of polyps, which means a decreased risk of colon cancer. What’s more, as we get older and our metabolisms inevitably slow down to some extent, beans offer a way to increase the nutritional power of our meals without increasing the calories.
Here are a few of the noteworthy studies:
According to the Shanghai Women’s Health Study (which studied bean consumption of more than 64,000 female subjects), risk of developing type 2 diabetes was inversely related to legume consumption (here, we are lumping red beans, lentils, chickpeas, etc. into one same category).
Another citable study was the “Seven Countries Study”, where attempts were made to link different food groups and mortality from coronary heart disease over 25 years. Who were the subjects? 12,763 men from the USA, Finland, Italy, former Yugoslavia, Greece, Japan and the Netherlands. The conclusion that higher consumption of legumes reduced the risk of heart attack by over 80% was drawn. These results are not all that surprising when we consider that legumes, including red kidney beans, are chock-full of folate (a heart-healthy mineral). Only 1 cup of cooked red kidney beans contains 1/3 of the daily recommended intake for folate.
On top of all this, they are super affordable. I can hear your piggy banks squealing with joy. 🙂
Because beans are a hearty alternative to higher fat protein sources such as red meat, here’s a fab chili recipe, just for you, and you, and you:
Bold Pineapple Chili
This would have won in the Simpsons episode where there is a chili contest, no question.
- 3 cans red kidney beans
- 1 can black beans
- 1 can organic pineapple
- 1/2 block firm tofu (optional)
- 1 can diced tomatoes
- 3 tbsp. flour
- 2 red bell peppers, diced
- 1 red onion
- 4 celery stalks
- 2 tbsp. hot chili powder
- 3 tbsp. molasses
- 4 cloves of garlic, minced
- 2-3 tbsp. coriander
- 2 cups water
- Salt and pepper, to taste
- Break out your pots and pans.
- Add all ingredients to a pot (put away the pans from step 1, haha) and cook on low heat for about 15-20 minutes.
- Enjoy! You deserve it!
Coming back to my first point, I guess what you can do for red kidney beans is eat them. They were intended for the greater good! 🙂
Chili chili bang bang!