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Kidney beans resemble a kidney, have a red skin and soft, creamy flesh and are popular  with salads,  stews or chilli dishes.
 They are...
- a major source of protein  Kidney beans are not a complete protein food - they don't provide all the essential amino acids needed by humans. However, if they are combined with a wholegrain, such as rice or bread, they provide protein comparable to that of meat or dairy foods.  
- rich in magnesium This mineral is important for healthy bones, regulating blood pressure and energy metabolism.  
- full of fibre 1 cup of cooked kidney beans provides 12g of fibre. That is nearly half the recommended daily amount for an adult. They are excellent sources of both insoluble and soluble fibre, which means they not only help to lower blood cholesterol levels in the body and prevent sugar levels rising too quickly after a meal, but they also promote a healthy gut.  
- high in iron Iron is a mineral needed to make healthy blood and  helps transport oxygen around the body. Teenagers have an increased requirement for this mineral. 
 Cooking tips: 
 Dried kidney beans need to be pre-soaked in water before cooking as the raw beans are poisonous. The process also helps to dissolve the starches that cause flatulence and intestinal discomfort. Put the beans in a pan containing 3 cups of water per cup of beans and  soak for between six and eight hours before cooking. To cook, drain the liquid and rinse the beans with clean water. Put the drained beans in a pan, add fresh water to the pot and bring to the boil. Lower the heat and simmer for 1 to 11/2 hours or until the beans are tender.
 Spicy red kidney bean dip
 This recipe uses canned kidney beans and so is great if you need an emergency snack  when friends suddenly pop over.
 Ingredients:
 1 tablespoon oil 
 1/2 onion, finely chopped
 2 cloves garlic, minced
 1 heaped teaspoon curry powder
 1 can red kidney beans, drained and rinsed
 1 tablespoon tomato puree
 juice and zest 1 lime
 1 teaspoon brown sugar
 salt and freshly ground black pepper
 Method:
 1 Heat the oil in a small saucepan, add the onion and garlic and cook over a medium heat until soft. 
 2 Add the curry powder and cook for a minute, stirring all the time. 
 3 Add the kidney beans and tomato puree, and mix thoroughly. 
 4 Take the pan off the heat, then stir in the lime zest and sugar. 
 5 Season to taste with salt and pepper. 
 6  Mash the beans using either the back of a fork or a potato masher.  
 7 Cool  and then serve with breadsticks, celery or carrot sticks.



Kidney beans