Beyond Kidney Beans


With fall weather here and school in full swing, you and your family may be looking for quick, budget friendly meals that’s still a crowd pleaser. Fall weather also means delicious soups, warm casseroles, and hearty chili.

A perfect ingredient for these fall recipes are kidney beans! This red, kidney-shaped bean can be purchased canned or dried and is a pantry staple for fall recipes. Kidney beans can be used many different ways and are full of protein and fiber to keep your family satisfied on a budget. If you want to start eating more beans but aren’t sure how, here’s some tips to get you started.
Choose canned kidney beans with low or no added salt. Drain and rinse to remove some of the added salt. If you are using dried kidney beans, soak the beans overnight before boiling them.

3 Things to Do With Kidney Beans
  1. Easy Red Beans and Rice.  Spray a skillet with cooking oil spray, and sauté one large, chopped onion and chopped bell pepper over medium heat for 5 minutes or until tender. Add 1 teaspoon of garlic powder, 2 cans diced tomatoes, and 1 can of kidney beans, drained and rinsed. Bring the mixture to a boil then reduce heat to low and simmer for 5 minutes. Serve over brown rice.
  2. Taco Soup. Cook 1 pound lean ground beef in a pot over medium heat until brown. Put the meat in a strainer to drain the fat, rinse with hot water. In a pot, mix the meat with 2 cans diced tomatoes, corn, and kidney beans with 2 teaspoons chili powder, ¾ teaspoon cumin and garlic powder, and 1/3 cup of water. Cook on low heat for an hour. Sprinkle some low-fat cheddar cheese on top to serve.
  3. 3-Can Chili Place 1 can kidney beans and 1 can corn, both drained and rinsed, with 1 can crushed tomatoes into a pan. Add chili powder to your taste and stir to mix. Continue to stir over medium heat until heated thoroughly. Serve immediately with whole grain corn bread or brown rice. 

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© Eat Smart, Be Fit Maryland!Maira Gall