Cuisine

Dark red kidney beans have a slightly nutty flavor, which works well in recipes for appetizers, salads, casseroles, soups, stew, chili, sauces, and sides. They are especially common in the cuisine of Northern India. Light red and white kidney beans have similar flavor and texture. Light red is popular in Spain, Portugal, and the Caribbean (rice and beans). They also make excellent baked beans. White kidney or cannellini beans are favored in Italy where they are also called fazolia beans.

Nutritional Values

The three kidney beans are reservoirs of dietary fiber, protein, complex carbohydrates, flavonoids, various B-vitamins, and minerals. They are also low in fat and cholesterol.

Specifically, dark red kidney beans contain Vitamins B-5 (pantothenic acid), B-6 (pyridoxine), B-9 (folic acid), and C, minerals calcium, magnesium, manganese, potassium, iron, zinc, and molybdenum. Light red kidney beans seem to have more folic acid, calcium, and iron per serving than the dark reds. Evidence indicate that cannellini beans have slightly more fiber, folic acid, the highest amount of molybdenum per one-cup serving, and a lower glycemic index (GI) than the other two beans.