x 16 oz can kidney beans or equivalent amount cooked
Kidney beans are an excellent plant-based source of complete protein, fiber, and complex carbohydrates, while also providing iron, folate, and magnesium. A single 16 oz can supplies approximately 12–15 grams of protein and 10–12 grams of dietary fiber.
About
Kidney beans (Phaseolus vulgaris) are legumes native to Central America and Mexico, now cultivated globally as a staple protein source. They are characterized by their large, kidney-shaped form and deep red color, though varieties in white, black, and pinto also exist. The beans have a firm, slightly mealy texture and earthy, mildly sweet flavor. When raw, they contain phytotoxins that are eliminated through cooking, making thermal preparation essential. Canned kidney beans are pre-cooked and preserved in brine or water, offering convenience while retaining nutritional value and culinary properties comparable to home-cooked beans.
Culinary Uses
Kidney beans are fundamental to global cuisines, most notably in American chili, Latin American rice and bean dishes (particularly in Mexico and the Caribbean), and Indian curries. In North American cooking, they anchor chili con carne and bean soups. They pair well with tomatoes, cumin, garlic, onions, and chili peppers. The firm texture withstands prolonged cooking without disintegrating, making them ideal for stews and slow-cooked preparations. Canned versions require draining and rinsing before use to reduce sodium content and improve digestibility, while maintaining their structure in one-pot dishes.