Benefits of Kidney Beans: Nutrition, Side Effects and Recipes
Kidney Beans, known as Rajma in India, are large dark red colored beans. They are a good source of protein, carbohydrates and fibers.
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One of the best dishes in the world by Global Food Catalogue – Rajma Chawal! The dish consists of red Kidney Beans in a flavorful onion and tomato-based gravy – A cherished comfort food in Indian homes perfectly completed by a serving of fluffy steamed rice.
It is significant to the richness of Indian cuisine as a symbol of warmth and familial bonds.
Rajma stands as an enduring favorite and resonates with the love of every other Indian. It is a part of the regular diet in Northern India, Nepal, and even some parts of Southern India on special occasions and festivals.
Kidney Beans, known for their nutritional value, were brought to India from Mexico and Guatemala.
So, get ready for culinary delight and the rich tapestry of nutrition, benefits, recipes, and more around kidney beans.
What are Kidney Beans? Which Kidney Beans are Best?
Kidney Beans, known as Rajma in India, are large dark red colored beans. Due to the unique shape of a kidney, they are known by the name of a kidney bean.
Originating from Central America and South Mexico, it is mainly grown in Uttar Pradesh, Jammu and Kashmir, Himachal Pradesh, Maharashtra, and the Northeastern states of India. So, the color of a kidney bean ranges from very light red to very dark purple and even white.
Kidney beans are classified into different types based on their distinctive appearance that can be used for a variety of dishes-
- Red Kidney Beans– The most common variety found in India and used in ethnic dishes and bean salads. It is native to the region of Kashmir, also known as Lal Rajma.
- Speckled Rajma Beans– It is originated from Mexico and Argentina and now widely cultivated in Northern China. It has a slightly sweet taste and is therefore also known as Sweet bean.
- Red Speckled Rajma Beans– Also known as Chitra Rajma, it is softer than Lal Rajma and is known to be a good source of vitamins and minerals.
Nutritional Fact: Beans are a wonderful addition to a gluten-free diet as they contain essential vitamins and minerals that can help meet the body’s nutritional needs.
Nutritional Composition of Kidney Beans (Per 100g)
Kidney beans are a good source of protein and are mainly composed of carbohydrates and fibers. The nutritional breakdown of 100g of rajma beans varies in form – uncooked and cooked rajma have different nutritional compositions. So, let us have a look at it [2]–
| Name | Uncooked Kidney Beans (Raw, Red, Mature Seeds) [3] | Cooked Kidney Beans (Red Boiled, Without Salt, Mature Seeds) [2] |
| Calories | 337 Kcal | 127 Kcal |
| Protein | 22.5g | 8.67g |
| Carbohydrate | 61.3g | 22.8g |
| Fiber | 15.2g | 7.4g |
| Fat | 1.06g | 0.5g |
| Total Sugars | 2.1g | 0.32g |
| Calcium | 83mg | 28mg |
| Iron | 6.69mg | 2.94mg |
| Potassium | 1360mg | 403mg |
| Zinc | 2.79mg | 1.07mg |
Health Benefits of Kidney Beans
The humble Red beans emerge as a nutritional powerhouse, not only for their delightful taste but also for their many benefits that support the body.
With both the pleasure of taste and well-being in mind, let us look at the benefits-
1. Kidney Beans Aids in Weight Management
Rajma Beans are an excellent source of protein and fiber. Research shows that it aids in weight loss, inducing small but potentially meaningful reductions in body weight [4].
Also, the high amount of fiber in rajma beans inactivates the starch-digesting enzymes in our bodies, storing a high amount of energy and keeping us full for longer hours.
Aashirvaad Organic Rajma is expertly sourced and hygienically packed to give both taste and nutrition. It is tasty and non-sticky, taking less cooking time. Aashirvaad Organic Rajma is Sach Much Organic!
2. Kidney Beans Promote Colon Health
Research studies conclude that Rajma beans have some colonic substrates that help in preventing obesity while maintaining the colon health of the body [5].
Rajma beans are rich in fiber, which, when passed to our colon, gets fermented by our bacteria. Hence, it lowers the risk of colon health issues.
3. Rajma Beans Controls Blood Sugar Levels
Having a low glycemic index (GI), kidney bean consumption maintains blood sugar levels.
Moreover, according to the National Institutes of Health, Red beans have an excellent glucose-lowering potential, serving as the main ingredient in functional low-GI foods [6].
Due to phenolic, starch resistance, and other compounds in red and speckled Red beans, they help maintain blood sugar levels, making them an excellent choice for diabetic and non-diabetic people.
4. Kidney Beans Strengthens Heart Health
Heart-healthy rajma beans have been found to cut the risks of heart disease. Also, studies show that Red beans can lower LDL (bad cholesterol) and can be a good food option to add to your diet [7].
Moreover, they have slightly less fat and comparably high amounts of fiber and protein. So, try out a simple rajma salad, boiled beans with greens, and more recipes. Moderation is the key to healthy benefits and generally safe!
Fact: A ½ cup serving of cooked kidney beans provides up to 30g of protein, which is 20% of the recommended adult requirement [8].
5. Rajma Beans have Anti-oxidative Properties and Anti-Inflammatory Agents
Rajma beans are rich in phenolic content, which is important for food preservation in the body and works as a defense mechanism against oxidative stress.
Such phenolic compounds have been shown to have anti-inflammatory, anti-hypertensive, and anti-aging properties [9].
So, kidney beans are super beneficial as an anti-oxidant-rich food.
6. Rajma Beans are Natural Energy Reservoirs Sustaining Energy
Being rich in protein, fiber, carbohydrates, and multiple vitamins, rajma beans are very effective in maintaining healthy levels of energy in the body.
So, the fiber content in kidney beans contributes to energy regulation and increases metabolism [10].
Whether you are seeking physical activities or aiming to sustain energy throughout the day, you can add Rajma beans to your diet.
7. Rajma Beans are a Powerhouse of Protein that Helps in Repairing Tissues
So much so it is true that rajma beans are a great source of protein and are often substituted for meat for vegetarians.
It is packed with plant-based proteins that helps in maintaining and repairing tissues [11].
By incorporating Rajma beans into your diet, you can infuse your body with essential amino acids that ensure steady energy for physical challenges during the day.
8. Kidney Beans Relieve Constipation, Aiding Digestion
Rich in dietary fiber, Rajma beans have a high water absorption capacity in the colon, further promoting regular bowel movement.
Kidney beans support healthy Digestion, ensuring that you have a Happy Tummy!
You can have a salad with lettuce, cabbage, and other high-fiber vegetables with rajma beans to reduce the likelihood of constipation.
9. Kidney Beans Boosts Immunity
Looking for a healthy and inexpensive protein that can boost your immune system? Kidney Beans is the answer!
Also, a study conducted to assess the effect of kidney beans shows that they have Vitamins A, C, E, and Zn, which are pivotal in the regulation of the immune system [12].
Moreover, antioxidants in rajma beans strengthen the immune system by eliminating the body’s free radicals.
In addition, check the digestive quotient test by Aashirvaad to keep track of your digestive health. So, you can figure out your digestion score by taking a simple test and know whether your tummy is a happy tummy or not.
10. Kidney Beans Strengthen Bones
Manganese and calcium present in the rajma beans help make the bones stronger.
Also, Red beans and lentils are considered effective sources of essential nutrients that help in maintaining bone health [13].
Add Rajma beans to your diet for a calcium-rich meal.
Side Effects of Kidney Beans
Rajma might cause various effects when consumed raw. It can lead to depressed growth, and in extreme cases, it can even lead to crucial situations.
Have a look at the potential side effects of eating Rajma beans-
- Gas and Bloating– Too many Red beans can cause bloating in the body due to their high fiber content. Moreover, digestive discomfort can be caused if the rajma is not cooked properly. So, Red beans must be boiled and cooked thoroughly to avoid any kind of bloating.
- Diarrhea– Undercooked Rajma beans can contain toxins. Moreover, if consumed inadequately, they can lead to symptoms of diarrhea.
- Allergic Reactions– Some individuals are allergic to legumes, including Rajma beans. So, there might be symptoms like itching and hives, as well as reactions like anaphylaxis, present in the rajma.
Storage Tips: Preserving the Goodness of Kidney Beans
- To maintain the freshness and nutritional content of kidney beans, storing them in a cool and dry place is advised.
- Avoid exposure to moisture as it can lead to spoilage.
How to Prepare Kidney Beans?
Multiple Ways to Prepare Kidney Beans
| Classic Rajma Chawal (Kidney Beans, Curry Rice) | Rajma Beans, Onions, Tomatoes, Coriander, Garam Masala, Salt, and Cilantro | Soak kidney beans overnight and boil until tender. In a pan, sauté onions, tomatoes, and spices like cumin, coriander, and garam masala. Add boiled kidney beans to the mixture and simmer until flavors meld. Garnish with cilantro and serve with steamed rice or naan. |
| Kidney Beans Salad | Rajma Beans, Bell peppers, Chilli powder, Paprika, Lemon, Olive Oil, Onions, Tomatoes, Coriander, Garam Masala, Salt, and Cilantro | Combine boiled Rajma beans with diced tomatoes, cucumbers, red onions, and bell peppers. Now, toss with olive oil, lemon juice, salt, and pepper. Chill in the refrigerator for a refreshing and nutritious salad. |
| Kidney Beans Soup | Rajma Beans, Onions, Tomatoes, Coriander, Vegetable or Chicken Broth, Rosemary, Garam Masala, Salt, and Cilantro | Boil Rajma beans until tender and set aside. In a pot, sauté onions, carrots, and celery. Now, add vegetable or chicken broth, Rajma beans, and herbs like thyme and rosemary. Simmer until the soup reaches a hearty consistency. |
| Kidney Beans Hummus | Kidney Beans, Onions, Tomatoes, Coriander, Garam Masala, Salt, and Feta Cheese | Blend boiled Rajma beans with garlic, tahini, lemon juice, and olive oil until smooth. Season with salt and pepper. Serve as a dip with pita bread or vegetable sticks. |
Different Ways to Cook Kidney Beans
- Boiling- Soak Rajma beans overnight or for 8 hours. Rinse and transfer them to a pot and boil until tender. It may take 40-60minutes. Boiled Rajma beans can be used in different recipes like salads, soups, and curries.
- Pressure Cooking- Once Rajma beans are soaked for 8 hours, transfer them to a pressure cooker and cook at high pressure for about 20-30 minutes. Also, this reduces cooking time but ensures that Rajma beans are thoroughly cooked.
- Canned Kidney Beans- Readily available canned Rajma beans are rinsed and drained before use to reduce their sodium content. It is an option for quick additions to wraps, soups, and kinds of pasta.
- Frying or Sauteing- Saute boiled or canned Rajma beans with vegetables in order to enjoy a quick and flavorful dish of nutrition.
- Grilling- Rajma beans, once boiled, can be threaded to skewers and grilled. Once done, you can brush them with oil and herbs to enjoy a barbeque dish.
- Baking- Boiled Rajma beans with tomatoes, cheese, and onion can be baked with a layer of rice and served as a casserole dish.
- Mashing and Pickling- Boiled Rajma beans can be mashed with garlic and used as a spread for toast and crackers.
Take Home Message
As days turn into weeks, Indian people return to comforting Rajma Chawal.
Kidney beans stand out not only for their versatility but also for numerous health benefits. Their role in traditional Indian dishes adds a nutritional benefit. So, they have a prominent place in the culinary landscape.
So, next time when you savor a bowl of rajma, remember that you are not just enjoying a delicious meal but also fueling yourself with a nutritional treasure of love.
Frequently Asked Questions
1. Is Rajma good for weight loss?
When consumed in moderation, rajma is a great food source for losing weight. Moreover, it has a high protein content that makes you feel full for a longer period of time.
2. How much Rajma is safe to consume per day?
½ cup of cooked beans per day are safe for consumers and help to boost your daily fiber intake. So, you can also consume various legumes and lentils for the added benefit.
3. When should you not eat kidney beans?
Raw, improper, undercooked kidney beans are toxic and should be avoided.
4. Are kidney beans good for the skin?
Regular intake of kidney beans in the diet can help maintain healthy skin.
5. Which kinds of kidney beans are best?
The most commonly consumed kidney beans are Red Beans – also known as Rajma in India. Also, they are famous for their high protein content and rich taste.
