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White kidney beans have a creamy texture and mild taste that goes very well with other flavors. They hold up well to cooking and maintain that beautiful kidney shape, but they also puree beautifully making them very versatile. Add them whole to soups, salads, or side dishes or puree them into a bold flavored dip or spread – any way you make them, white kidney beans are a favorite in many kitchens today.
Basic Cooking Instructions:
Empty can, drain, rinse, and add to your recipe.
Refrigerate any unused portion in a separate container.
- Beans are gluten free and low fat.
- They are a good source of protein with 1 cup providing 15grams of protein. When paired with rice or other whole grain, kidney beans provide a complete vegetarian source of protein.
- According to the Heart and Stroke Foundation, a vegetarian-based diet can help reduce the risk of heart disease and stroke by contributing to lower blood pressure, lower cholesterol, and lower weight.
- Kidney beans are good sources of both soluble and insoluble fiber. A high fiber diet has been shown to reduce cholesterol and blood pressure, improve digestion, help to lower blood sugar levels, and contribute to healthy weight.
- Kidney beans have a special fiber that is ‘prebiotic’. Prebiotics feed the beneficial bacteria in your digestive system, helping to keep it in balance and promote good health.
- Beans are a good source of folate, an important nutrient for heart health. Folate supports cardiovascular health by breaking down homocysteine, too much of which is associated with heart disease and stroke.
- Kidney beans are named for their shape – they are kidney shaped!
- Beans are known as one of the ‘Three Sisters’ in Native American cultures. Rather than plant single crops in a field, the ‘Three Sisters’ – or maize, squash, and beans - were planted together because they had mutually beneficial properties.
- Beans need to be soaked before cooking. This reduces cooking time, makes them easier to digest, and reduces some of their ‘flatulent’ properties
- With all their many shapes, colors, and sizes, common beans such as pinto, navy, black, and kidney are actually all related and originated in Mesoamerica – an area extending from Mexico to Costa Rica.
- Over time and distance, the common bean diversified, growing larger as it moved south. Smaller black, navy, and pinto beans remained in Central America, while larger red and white kidney beans have been traced back to the Andes region in South America.
White kidney beans may have been first cultivated in South America thousands of years ago, but that didn’t stop their reach around the globe as a portable source of protein, fiber and carbohydrates. Incredibly popular in Italy where they are known as cannellini beans, you may recognize white kidney beans as the star ingredient in Tuscan White Bean soup or Minestrone. Beans are hearty, affordable, and delicious, making them a healthy addition to your table.