Ingredient Name: White kidney beans, white beans
Traditional Chinese Name: 菜豆(cài dòu)
What is this?
- A bean which is white in color and in the shape of a kidney (thus the name kidney bean)
- It is a larger species of the white beans group and is not as commonly used in Chinese cuisine (whereas it is an integral part of Indian cuisine)
- Raw kidney beans are toxic and must be boiled for at least 10 minutes (even if used in slow cooking)
- It is a very starchy bean with a white shiny, smooth exterior and absorbs the flavor of whatever you’re cooking
- Available in both a dried or canned version for consumption
How do I prepare it?
- Soak in water for at least 5 hours before usage (and discard soaked water)
- Boil in water at least 100 °C for at least 10 minutes before consumption
Where can I buy this?
- This is available in most supermarkets (Asian and Western)
What is the cost
- Very affordable
- Excellent source of soluble & insoluble dietary fibre which can help eliminate cholesterol from the body
- Low in fat and high in protein
- Kidney beans are an excellent source of folate and manganese
- They also help prevent blood sugar levels from rising too quickly after a meal (which makes it an ideal food for diabetics)
- Helps reduce heart attack risk
- Soak in water for at least 5 hours before usage (and discard soaked water) – rinse beans with fresh water before usage
- Boil in water at least 100 °C for at least 10 minutes before consumption as raw/uncooked red kidney beans are toxic
- White kidney beans stored in an airtight container in a cool, dry, dark place for up to a year
- Cooked white kidney beans will store for up to 3 days in the fridge in a sealed container