16-oz kidney beans
Rich in plant-based protein, dietary fiber, and complex carbohydrates; also provide iron, folate, and manganese. A single 16-oz serving of cooked kidney beans contains approximately 15 grams of protein and 13 grams of fiber.
About
Kidney beans (Phaseolus vulgaris) are medium-to-large legumes native to Central and South America, now cultivated worldwide as a staple protein source. Named for their distinctive kidney shape and deep red color, they feature a firm texture and earthy, slightly sweet flavor when cooked. The 16-oz size refers to a standard dried or canned measure commonly used in North American recipes. Kidney beans have a dark red exterior with cream-colored flesh and maintain their shape well during prolonged cooking. High in starch content, they require proper soaking and cooking to break down oligosaccharides that can cause digestive discomfort.
Culinary Uses
Kidney beans are a fundamental ingredient in chili, bean soups, and stews across North American and Latin American cuisines. They appear in rice and bean dishes, salads, refried beans, and are essential to dishes like Louisiana red beans and rice. Their firm texture makes them ideal for dishes requiring beans to remain intact rather than break apart. Canned kidney beans offer convenience and require only heating and seasoning, while dried beans provide greater control over texture and are more economical. Kidney beans pair well with cumin, chili powder, garlic, onions, and tomatoes, and absorb flavors readily from cooking liquids and spices.