Red Kidney Beans

Kidney beans are among the richest sources of plant-based protein. Starchy carbs are the main nutritional component of kidney beans. They do not cause large spikes in blood sugar, making them suitable for diabetics. Kidney beans are rich in healthy fibers, which moderate blood sugar levels and promote colon health.

Kidney beans are an excellent source of molybdenum. They are a very good source of folate, dietary fiber and copper. Kidney beans are a good source of manganese, phosphorus, protein, vitamin B1, iron, potassium and magnesium.

Eat This With That

I use Red Kidney Beans in My 3-Bean Grass-Fed Beef Chili.  When you prepare this delicious bean ahead of time and have them on hand you will find many uses for them.

Red Kidney Beans

Prep Time: 5 mins
Cook Time: 60-90 Mins
Yields: 10-12 Servings


  • 1 pound dry kidney beans
  • 1 large onion, quartered
  • 2 cloves garlic, crushed
  • Salt & Pepper to taste
  • Drizzle of Extra Virgin Olive oil


  1. Spread beans in a single layer on a large sheet tray; pick through to remove and discard any small stones or debris and then rinse well.
  2. Soak the beans using one of these two methods: Traditional soaking method: In a large bowl, cover beans by 3 inches with cold water, cover and set aside at room temperature for 8 hours or overnight.Quick soaking method: In a large pot, cover beans by 3 inches with cold water, cover and bring to a boil. Boil for 1 minute, remove pot from heat and set aside, covered, for 1 hour.
  3. Drain soaked beans and transfer to a large pot. Cover by 2 inches with cold water, add onion and bay leaves and bring to a boil; skim off and discard any foam on the surface. Reduce heat, cover and simmer, gently stirring occasionally, until beans are tender, 1 to 1 1/2 hours. Drain beans (if desired), discard onions and season with salt and pepper.


Double the recipe to freeze in individual containers for later use in stews, soups, or pair with greens for a quick dinner.

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