11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (2024)

Walking the aisles at the grocery store, there are some pantry items that are exciting and trendy (chickpea pasta! banana flour!), and then there are products that are just...there. Canned and dried kidney beans definitely fall into the latter category. But while the legume certainly isn't new or trendy, it is undeniably loved by healthy eating experts.

“Kidney beans are one of the most consumed beans,” registered dietitian Melissa Rifkin, RD, previously told Well+Good. Like all beans, kidney beans are high in fiber and protein. Rifkin also points out that they're an especially good source of calcium, with80 milligrams per cup, a good portion of the 1,000 milligrams you want to aim to get a day. Below is a full nutritional run-down of kidney beans (for a 1 cup serving), according to the U.S. Department of Agriculture:

Protein: 36 grams
Carbohydrates: 88 grams
Fiber: 56 grams
Calcium: 80 milligrams
Iron: 5.76 milligrams

For people who don't eat meat, kidney beans can be a great way to reach the recommended daily requirements for protein and iron. On average, someone should aim to get 75 grams of protein a day and 18 milligrams of iron a day. As you can see from the nutritional run-down above, just one serving of kidney beans can go a long way to getting there.

It's one thing to know the benefits of kidney beans, quite another to know exactly how to transform them into a delicious meal you look forward to eating. Lucky you, we pulled 11 recipes that help you accomplish just that. From rainy day chilis to Cajun-style jambalaya, these are easy, comforting meals you'll find yourself remaking again and again.

Keep reading for 11 kidney bean recipes you'll have on repeat all fall.

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (2)

1. Slow cooker chili

Everyone should have a good chili recipe up their sleeve; it's one of the easiest, best ways to get all the protein and fiber your body needs, one comforting spoonful at a time. This one is packed with flavor thanks to garlic, onion, green chiles, chili powder, and cumin.

Get the recipe: Slow cooker chili

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (3)

2. Kidney bean curry

This dish is both sweet and spicy—it will hit just the spot. The sauce is made with coconut milk, which makes it extra creamy. Pair it with basmati rice for a truly nourishing meal that only takes 30 minutes to cook from start to finish.

Get the recipe: Kidney bean curry

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (4)

3. Stewed kidney beans and butternut squash

Adding butternut squash to your rice and beans is a seasonal way to take it to a whole new level. This hearty meal only takes 10 minutes to prep and 20 minutes to cook, making it an easy dinner to whip up any night of the week.

Get the recipe: Stewed kidney beans and butternut squash

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (5)

4. Kidney bean soup with guacamole

This soup takes a few hours to cook, but the end result is well worth the wait. The soup has a tomato base and is spiced up thanks to the smart use of cumin, paprika, cayenne powder, and oregano. What really elevates this soup is topping it off with a generous mound of guacamole (the recipe for that is included as well). Add crispy corn strips for crunch!

5. Potatoes and kidney beans

Kidney beans go really well with another super cheap healthy food: potatoes. Here, the root veg is boiled and then mashed up before being combined with the kidney beans. Garlic and chives are the two must-have ingredients in this dish; otherwise it will taste a bit bland. This yummy side dish only takes 10 minutes to prep and 15 minutes to cook.

Get the recipe: Potato and kidney beans

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (7)

6. Mediterranean kidney beans with cilantro and Dijon vinaigrette

If you're looking for a kidney bean recipe that doesn't involve soup or stew, this Mediterranean-style dish is a good one to try—and it only takes 15 minutes to make. Tomatoes, cucumber, and cilantro are combined with the beans and then everything is topped off with a Dijon vinaigrette. It's the perfect lunch for getting anyone out of a sad desk salad rut.

Get the recipe: Mediterranean kidney beans with cilantro and Dijon vinaigrette

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (8)

7. Vegan gumbo

Traditional gumbo tends to have two staples: lots of meat and lots of spice. This recipe proves you don't always need the former to make a good gumbo. (The spice, on the other hand, is non-negotiable.) The kidney beans are truly the core ingredient in ensuring the gumbo is both satisfying and full of enough protein that you don't need anything else on the table. The vegetables in this dish include green bell peppers, celery, frozen veggies, cauliflower, mushrooms, and tomato—but if you don't have everything on the list don't sweat it; it will still taste great no matter what veggies you throw into the pot.

Get the recipe: Vegan gumbo

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (9)

8. Afghan kidney bean curry

Kidney bean curry is a staple in Afghanistan, where it's more widely known as lubya, lubia, or lobia. This dish shows how to enjoy it—no matter where in the world you live. The secret to making it, according to The Curious Chickpea blogger Eva Agha, isn't to use a whole slew of spices in your pantry; it's to go big on three in particular: coriander, cumin, and garlic. Serve this dish with basmati rice for a complete meal.

Get the recipe: Afghan kidney bean curry

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (10)

9. Jambalaya with kidney beans

If you have a lot of mouths to feed, having this Cajun-style jambalaya recipe on hand will be a game-changer. Besides the rice and kidney beans, okra and Cajun seasoning are both key ingredients. This recipe calls for shrimp, but you can also use chicken instead, or even go veg and omit meat and seafood all together.

Get the recipe: Jambalaya with kidney beans

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (11)

10. One-pot kidney beans

This one-pot kidney beans recipe is a great one to bookmark for if you just want something simple on hand. Besides the kidney beans themselves, all you need are baking soda, olive oil, onion, tomato paste, and a few key spices. Easy peasy.

Get the recipe: One-pot kidney beans

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (12)

11. Rajma masala

Cook With Manali food blogger Manali Singh shares that rajma masala (kidney bean curry) is one of the most common types of curry in Northern India, and she shares her spin on the dish here. The secret to making the pureed tomato base extra creamy is adding a little ghee. It doesn't take much, but it makes all the difference.

For more healthy recipe inspo, join Well+Good's Cook With Us Facebook group.

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

Tags: Food and Nutrition, Healthy Meal Ideas, Healthy Recipes for Dinner

11 Kidney Bean Recipes That Show High-Protein Ways To Use the Pantry Staple (2024)

FAQs

How do you eat kidney beans for protein? ›

Mix kidney beans with rice and seasonings for a side dish with a Caribbean flair. Add to a pasta salad for a protein boost.

Where is kidney beans a staple food? ›

When people think about the staple food in China, white rice usually comes to mind, but this is actually not true in Dongbei, the north east of China.

Find Out More ›

Are kidney beans bad for the kidneys? ›

Beans are in the legume family which includes dried lentils and split peas. Recent research shows the benefits of plant-based foods in the kidney diet. Beans are great for people with kidney disease to enjoy. Beans are affordable and easy to get!

View Details ›

Why are kidney beans toxic? ›

The FDA's “Bad Bug Book” explains that the lectin phytohaemagglutinin has toxic effects in human when consumed in high levels. Red kidney beans have the highest levels of it. The unit to measure the toxins is called hemagglutinating unit (hau).

Find Out More ›

When should you not eat kidney beans? ›

Eating raw or undercooked kidney beans can lead to food poisoning, including symptoms such as nausea, vomiting and diarrhea. Only a few beans are needed to cause poisoning.

Read On ›

What part of the body are kidney beans good for? ›

They contain antioxidants that are beneficial to our health. Consumption of kidney beans on a regular basis is good for hair and skin. These legumes are tasty and nutritious. They provide support for proper functioning of the nervous system and brain.

See Details ›

Why are kidney beans so cheap? ›

The reason that most of us on Earth can afford rice and beans is that these are commodity crops that can be produced at large scale with amazing efficiency. Two of the major production inputs are sunlight and carbon dioxide. Both of these are free. Another input is water, which may be nearly free.

Learn More Now ›

Is it okay to eat beans every day? ›

Is it healthy to eat beans every day? Yes! "Eating beans, including canned beans, every day is one of the best things you can do to help increase nutrients [that you may fall short on] and substantially improve the quality of your diet," says Papanikolaou.

Show Me More ›

Is peanut butter bad for kidneys? ›

It's naturally low in carbohydrates, and has plenty of fiber to aid digestion. It's a good substitute for meat in a kidney diet plan. However, it's worth noting that 2 tablespoons of peanut butter also has 65 milligrams of oxalate, and high amounts of oxalate can contribute to kidney stones (54, 55).

Tell Me More ›

Are eggs good for kidneys? ›

Healthy options for kidney disease are protein, egg whites, fish, unsaturated fats, fresh or frozen fruits and vegetables, apple juice, grape and cranberry juice, light colored soda. The amount of protein intake per day varies depending on the stage of kidney disease.

Explore More ›

What are the symptoms of kidney bean poisoning? ›

nausea and vomiting, followed by diarrhoea and sometimes abdominal pain; recovery is usually rapid.

Keep Reading ›

What are the symptoms of bean poisoning? ›

As few as four or five raw beans can trigger symptoms. Onset time: Usually begins with extreme nausea and vomiting within 1 to 3 hours after ingestion of the product, with diarrhoea developing later within that timeframe.