Food Name: Kidney Beans

Nutritional Information: You can remember that kidney beans are good for the heart because of their color! This food is low in Saturated Fat, Sodium and Cholesterol. It is also a good source of Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Protein, Vitamin C, Thiamin, Riboflavin, Niacin, Folate, Copper and Manganese.

Storage Information: see general bean info.

Food Fun Facts: The kidney bean with its dark red skin is named for its visual resemblance to a kidney. The kidney bean is also known as the red bean, and an integral part of the cuisine in northern region of India. Sometimes kidney beans are used in the red beans and rice of Louisiana Creole cuisine. Small kidney beans used in Rioja, Spain, are called Caparrone. In India the kidney bean is called “Rajma dal”.

Simple From Scratch: 

 

 

In the past Lakshmi would bring this to vegetarian pot-lucks and it was a huge hit.  Smear on some pita bread or some freshly toasted biodynamic bread.  Let us know if you try it with a different type of bean!

 

1/4 c. chopped onion

1 clove garlic, chopped

4 T. olive oil

1 t. curry powder

1/2 t. ground cumin

1 c. cooked sliced carrots

1/3 c. well soaked kidney beans

1/4 t salt

 

In a skillet, combine onion, garlic and 2 T. olive oil; cook over medium-low heat until golden; add curry powder and cumin and cook for 1 min longer.  In a food processor, puree the onion mixture with the carrots and kidney beans.  With motor running, gradually add remaining 2 T. of olive oil, adding salt to taste.
 
“Rajma” Red Bean Curry Recipe

4 cups cooked red kidney beans
2 tbsp cooking oil
1 tsp cumin seeds
2 medium-sized onions chopped fine
2" piece of ginger diced
5 cloves of garlic minced
2 large tomatoes chopped into 1" cubes
2 tsps coriander powder
1 tsp cumin powder
1/4 tsp turmeric powder

optional: Salt to taste, Chopped coriander (cilantro) to garnish

Heat 2 tbsp oil in a deep pan and add 1 tsp cumin seeds. When they stop sizzling, add chopped onion and fry till soft. Add diced ginger and garlic and fry for 2 minutes. Add the tomatoes, coriander, cumin, and turmeric and fry 2 minutes. Add 4 cups beans, 4 cups of warm water. Cook till beans are soft (approx. 10 mins). Mash some of the beans roughly (this thickens the gravy). Add salt to taste. Garnish with coriander and serve piping hot with plain rice or other grain.

 
Easy Vegetarian Chili

4 cups cooked kidney beans or half/half kidney and black, pinto or other beans of choice
2 cups diced tomatoes
1/2 onion, diced
3 cloves garlic, minced
1 bell pepper, diced (any color)
2 tbsp olive oil
3 tbsp vegetable broth
2 tbsp chili powder
1/2 tsp salt
1/2 tsp pepper
dash cayenne pepper (optional)
dash red pepper flakes (optional)
1/2 cup vegetable protein (optional) + 1/2 cup water (optional)

In a medium to large soup pot, sautee the onion, bell pepper and garlic in the olive oil. Add vegetable broth, tomatoes, chili powder and stir. Reduce heat to medium low and add beans. Stir occasionally and cook for at least 20 minutes. If adding optional vegetable protein and water, you will need 10 more minutes before done cooking. Of course, the longer you cook chili the better, but if you're pressed for time, 20 minutes is fine. For a spicier chili, add extra cayenne and red pepper flakes. Makes 6 servings.

Sources:

http://vegetarian.about.com/od/maindishentreerecipes/r/EasyChili.htm

http://www.wholefoodsmarket.com/recipes/guides/beans.php