In the ever-changing world of nutritious and versatile legumes, kidney beans stand out as a culinary powerhouse. These small and vibrant wonders that are shaped like kidneys are not just rich in protein, fibre, and essential nutrients but will also serve as a canvas for a cluster full of delicious dishes. From hearty filling stews to spicy salads and flavours full of curries, the possibilities of a meal with kidney beans are so diverse that they are as delectable as the dinner at Hogwarts!
Whether you’re a seasoned chef or an enthusiastic home cook, incorporating kidney beans into your culinary repertoire opens up a world of savoury delights. In this gastronomic journey, we’ll delve into the art of kidney bean recipes, exploring creative ways to transform these humble legumes into mouth watering masterpieces that will satisfy even the most discerning palates.
The Nutritional Powerhouse: Kidney Beans
Embarking on our culinary adventure, let’s take a moment to get an idea about the nutritional benefits that kidney bean recipes bring to the table. Renowned for their protein content, kidney beans are an excellent plant-based source of protein, making them a staple for vegetarians and vegans. They are also packed with fibre that helps in aiding digestion and promotes a healthy gut.
Rich in essential minerals such as iron, potassium, and folate; kidney beans also contribute to the overall well-being of the human body and play a crucial role in maintaining optimal health. Moreover, their low glycemic index makes them a fantastic choice for individuals managing their blood sugar levels.
Kidney Bean Recipes Fusion
Swahili Kidney Bean Stew with Sukuma Wiki & Rice
Let’s make a Kenya-inspired dish. You will be making a Mombasa-style kidney bean and coconut stew and serving it with a delicious and flavourful sautéed kale dish known as sukuma wiki.
50g solid coconut cream
2 tsp ground coriander
1/2 tsp Turmeric
2 tsp ground cumin
280g cooked white long grain rice
11g veg stock mix
400g canned red kidney beans
16g tomato paste
4 garlic cloves
80g shredded kale
2 red onions
- Finely peel and slice onions. Dry tomatoes and chop them into wedges. Peel and chop garlic.
- Heat a wide pan with vegetable oil over medium flame. After it heats up add the onions and salt and stir until they soften. Add tomato wedges, chopped garlic and tomato paste along with it. Cook until the tomatoes break down.
- Alongside this heat up another pan with vegetable oil over a medium flame. Once the pan is hot, add chopped red onions and cook until they start to soften up. Then increase the heat and add the diced tomatoes with shredded kale with a pinch of salt and pepper. Cook until the kale has wilted.
- Add your coriander, cumin seeds and turmeric and stir it well so that they mix properly.
- Clean and rinse the kidney beans and add them to the pan with 150ml of boiled water. Give the Kallo vegetable stock cube and coconut cream a good mix up and bring them up to boil. Once boiling, reduce to a low heat and cook for 5-6 min further or until the kidney beans are cooked through.
- Squeeze the packets of steamed white basmati rice thoroughly to separate the rice and the grains. Tear the top corner of the packets and microwave for 2 minutes.
- Serve the Swahili kidney bean stew alongside the sukuma wiki and steamed rice.
2. Mexican-Style Spiced Pork Steak & Kidney Bean Salad
1 tsp dried oregano
1/2 tsp cayenne pepper
390g red kidney beans
2 tsp ground cumin
1 tsp ground smoked paprika
2 x 150g British pork loin steaks
1 spring onion
10g coriander & mint
80g natural yoghurt
- Before cooking, make sure the steak is at room temperature, if not then it is recommended to keep it out for some time so that it adjusts to the room temperature. Add some ground smoked paprika with cayenne pepper, dried oregano, a small amount of ground cumin, a good quantity of a pinch of salt and a cute little grind of black pepper and give everything a good mix with your hands. Make sure the final thing is even around all its sides. This will be your Mexican-style spice blend that will give the dish its actual flavours.
- Pat the pork steaks until dry with some tissue or kitchen paper. Rub them over with a small quantity of vegetable oil and add this to the Mexican-style spice blend that we made in the previous step. Turn them until they’re fully coated and set aside. Make sure there are no sides left for the flavours to get deep into the steak.
- Drain and then rinse the kidney beans properly. Heat a pan with a wide base with a small amount of vegetable oil and overheat between medium to high flame. Once the oil is hot enough, add the kidney beans that you drained earlier and some ground cumin with salt and cook until the skins have softened
- While the beans soften, peel the shallot and finely slice it. Chop the tomatoes roughly as well.
- Shift the softened kidney beans into a bowl and set them aside to cool down. Light up the pan again with vegetable oil, add the spiced steaks and cook for 5 minutes until they are browned and cooked through. Once this is done, transfer the steak to a clean chopping board, cover them with a clean towel and leave them to rest for 2 minutes. Your Mexican-style spiced pork steaks are ready.
- Cut the cucumber into quarters lengthwise, then slice finely. Strip the mint leaves from their stems and chop them roughly, discard the stems. Chop the coriander finely, including the stalks. Roll the lime[s] with your hand on a hard surface (to release more juice) and cut it in half.
- Add the chopped tomato, cucumber, shallot, coriander and the juice of 1/2  lime, a generous drizzle of olive oil to the softened kidney beans with a generous pinch of salt and pepper – this is your kidney bean salad. Combine the chopped mint, yoghurt and the juice from the remaining lime in a small bowl. Season with a crack of black pepper – this is your limey mint yoghurt. Slice the spring onion and the Mexican-style spiced pork steaks. Serve the sliced steak over the limey mint yoghurt with the kidney bean salad on the side. Sprinkle over the sliced spring onion.
With Gousto, you can explore flavorful kidney bean recipes from around the world without the hassle. Gousto’s recipe kits provide perfectly portioned ingredients and easy-to-follow instructions to turn out a restaurant-worthy kidney bean recipe in about 30 minutes. No endless stirring required – just tasty, creamy food ready in no time. With Gousto’s global recipes and its recipe of kidney beans, you can take this comfort food favourite on a world tour from the comfort of your kitchen.
Kidney bean recipes are the ones with the most versatility and nutrient-rich ingredients that often transcend boundaries and give our taste buds an extraordinary experience. From comfort foods to innovative fusion creations, the classic journey of kidney bean recipes has been a culmination of flavours, textures, and a fulfilling amount of nutrition. So let us embrace the magic of these small little wonders known as kidney bean recipes with the help of Gousto, experiment with their recipes, and elevate culinary powers. The world of culinary excellence welcomes those willing to explore, and the ones who see kidney beans as their muse, the possibilities are as endless as the stars in the sky!
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