Kidney beans are a legume, popular all over the world. They’re found in a wide range of cuisines and you can cook them in a huge 
number of ways, making them one super versatile bean.
They’re versatile and they are also packed with health benefits and are great for adding into your Lose Baby Weight post pregnancy weight loss plan.
One of the major health benefits of kidney beans is the fibre that they contain. They are rich in fibre, which is insoluble, meaning that your body has to eliminate it.
Fibre sits in your tummy, swells up when you drink water, which keeps you fuller for longer without you taking in extra calories, and then it helps to control bowel movements, which keeps your bowel healthy and reduces your risk of colon cancer.
The fibre in kidney beans also helps to regulate blood glucose levels, keeping them stable. This means that you won’t experience sugar highs, which lead to sugar lows and often, cravings of sugary or fatty foods.
Why are kidney beans so good on your healthy eating plan?
Kidney beans are also rich in antioxidants. One antioxidant that kidney beans contain a particularly large amount of is manganese, which helps to fight against potentially damaging free radicals. Kidney beans are also rich in vitamin K, which has been shown to prevent cells from experiencing oxidative stress, which reduces your risk of certain types of cancer.
Vitamin K is also known to be essential for brain and nervous system function. Kidney beans are also rich in thiamin, which is a protein that is known to improve brain and cell function that could potentially lower your risk of dementia.
Kidney beans are also rich in protein – in fact, so rich in protein that they are comparable to meat and dairy. When kidney beans are served with rice, they form a complete protein – and the bonus is, protein is incredibly filling.
They also are rich in folate, which is an essential nutrient. A diet rich in folate will reduce your risk of stroke, heart disease and vascular disease, and it will also reduce your risk of osteoporosis related bone fractures.
With all of these health benefits, kidney beans are also low in calories and low in fat, making them an excellent food to eat if you’re trying to shed and weight. Here’s a healthy recipe using kidney beans –a little bit of a wonder bean, we think, to help you enjoy the health benefits that these beans have to offer.
Bean Chilli
Ingredients
- 450g tinned red kidney beans, drained
- 450g tinned mixed beans, drained
- 2 onions
- 2 garlic cloves
- 2 red peppers
- 1 red capsicum
- 2 x 400g tin chopped tomatoes
- 200ml chicken or vegetable stock
- 1 tsp. chilli powder
- 2 tsp. ground coriander
- 2 tsp. cumin
- 1 tsp. sweet paprika
- 3 tbsp. tomato puree
- 1 tbsp oil
- Salt and pepper
Directions
- Finely dice the onions. Slice the peppers in half, remove the seeds and pith and finely dice the flesh. Crush the garlic cloves.
- Heat the oil in a large saucepan. Fry the onions and capsicum until soft and sweet over a low heat, around 10 minutes. Add the garlic and fry for 1-2 minutes and then add the chilli powder, ground coriander, cumin and paprika. Stir to combine and fry until fragrant.
- Add the tomato puree, stir and fry for 2-3 minutes. Add the tinned tomatoes and chicken stock, stir and bring to a simmer. Cook for 10-20 minutes until thick and flavourful. Rinse the beans under the tap in a sieve. Add to the tomato mixture and simmer until soft and cooked through, around 10 minutes. Season with salt and pepper to taste.
- Serve the chilli over rice.
Calories per serve (excluding rice) 248 calories
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