The Health Benefits of Eating Kidney Beans – Plus Two Delicious Recipes

Kidney beans are a nutrient-dense legume that offer numerous health benefits, making them an excellent addition to  any diet. These beans are packed with protein, fiber, vitamins, and minerals that support overall health and well-being.

One of the primary benefits of kidney beans is their high protein content. A single cup of cooked kidney beans contains about 15 grams of protein, making them a great plant-based protein source for vegetarians and vegans. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function.

Kidney beans are also rich in dietary fiber, with around 13 grams per cup. This high fiber content aids digestion by promoting regular bowel movements and preventing constipation. Fiber also plays a crucial role in maintaining healthy blood sugar levels, as it slows the absorption of sugar into the bloodstream. This makes kidney beans an excellent choice for individuals with diabetes or those looking to manage their blood sugar levels.

In addition to protein and fiber, kidney beans are a good source of essential vitamins and minerals, including iron, folate, potassium, and magnesium. Iron is necessary for the production of hemoglobin, which carries oxygen in the blood, while folate supports DNA synthesis and cell division. Potassium helps regulate blood pressure, and magnesium is involved in over 300 biochemical reactions in the body, including energy production and muscle function.

Enjoy these two simple recipes you may create any time of the year using your home canned kidney beans.

Kidney Bean and Vegetable Stew

Create this recipe using your home canned kidney beans and tomatoes. You may use frozen or fresh vegetables to make this delicious soup. If you have home canned mirepoix, and home canned vegetable broth, be sure to use it too. Serve hot with a slice of home baked bread.

Ingredients

• 1 pint home-canned kidney beans, drained and rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 1 zucchini, chopped
• 1 pint home-canned diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until the onion is translucent, about 5 minutes.
2. Add the carrots and celery, and cook for another 5 minutes until the vegetables begin to soften.
3. Stir in the zucchini, diced tomatoes, vegetable broth, thyme, oregano, salt, and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for 15-20 minutes.
4. Add the kidney beans to the pot and continue to simmer for another 10 minutes until the beans are heated through.
5. Serve the stew hot, garnished with fresh parsley.

Kidney Bean Salad with Lemon-Tahini Dressing

Enjoy a vibrant and hearty Kidney Bean Salad, perfectly balanced with the creamy tang of a lemon-tahini dressing. This easy-to-make dish combines the earthy richness of kidney beans with crisp vegetables, making it a satisfying and nutritious option for any meal. Perfect for potlucks, picnics, or a quick lunch, this salad is sure to become a go-to favorite!

Ingredients

• 1 pint home-canned kidney beans, drained and rinsed
• 1 cucumber, diced
• 1 red bell pepper, chopped
• 1 small red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the kidney beans, cucumber, red bell pepper, red onion, cherry tomatoes, and parsley.
2. In a small bowl, whisk together the tahini, lemon juice, olive oil, garlic, salt, and pepper until smooth and creamy.
3. Pour the dressing over the salad and toss to coat all the ingredients evenly.
   Serve the salad chilled or at room temperature as a light, refreshing meal or side dish.

These recipes showcase the versatility of kidney beans and provide delicious ways to enjoy their health benefits. Whether you’re looking for a hearty stew or a light salad, kidney beans are a nutritious and satisfying choice.

Happy Canning & Enjoying your Home Canned Goods!
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