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Nutritious kidney bean recipes that will feed family and friends
| 2017-08-23, 10:47 PM | |
Chickpeas and cannellini beans have hipster cred these days, but their maroon kidney-shaped cousins seem to have been left behind.
Anyway, I reckon kidney beans are ripe for rediscovery. There are many reasons to love them – they're cheap, nutritious, and they lend themselves to a variety of uses.
While tinned beans are very convenient, cooking them from dried is not difficult. Just soak them overnight, then drain. Cover with cold water and simmer for about 45-60 minutes, until the beans are soft but not mushy. Keep the cooked beans (in the water they were cooked in) in the fridge for up to three days, or freeze. A 500g bag of dried beans yields about eight cups of cooked ones (which is conveniently, just enough for the following three recipes).
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CHORIZO AND KIDNEY BEAN CHILLI
Serves 4-6 generously
Preparation time: 20 minutes
Cooking time: 40-50 minutes
This hearty chill-beating chilli will sustain a hungry crowd – it can be made in advance and gently reheated, and also freezes well.
2 tablespoons olive oil
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1 large red onion, finely diced
2 carrots, finely diced
2 ribs celery, finely diced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon smoked paprika
¼ teaspoon cayenne pepper
300g good quality chorizo sausages (I recommend Blackforest German Butchery garlic chorizo)
½ cup red wine
2 x 400g tins chopped tomatoes
3 cups cooked kidney beans (2 x 400g tins)
Set a large, heavy pot over medium heat. Add the oil, followed by the onion, carrots, celery and a large pinch of salt. Saute for 10 minutes, until the vegetables are soft and beginning to colour. Add the spices and the sausage, stirring to coat. Cook for five minutes, until the sausage is browned on all sides.
Add the wine, tinned tomatoes and kidney beans. Stir gently and bring to a simmer. Lower the heat and let it bubble away slowly for 20-30 minutes. Taste for seasoning – it may need more salt – and serve with crusty bread, a dollop of sour cream or Greek yoghurt and a generous sprinkle of fresh coriander.
BEAN, BEET AND OLIVE DIP
Makes about 1 ½ cups
Preparation time: 10 minutes
Cooking time: nil
Beetroot brightens the colour – and flavour – of this easy alternative to hummus. Serve as a dip, a sauce or a sandwich spread. Use vacuum-packed cooked beetroot for extra convenience.
1 large clove garlic, crushed to a paste with ½ teaspoon salt
1 tablespoon red wine vinegar
1 ½ cups cooked red kidney beans (1 x 400g tin)
2 small cooked beetroot (the Leaderbrand vacuum-packed brand ones are great)
¾ cup Kalamata olives, pitted
3-4 tablespoon extra virgin olive oil
Put the garlic paste and vinegar in a blender. Whiz, then add all the remaining ingredients. Blend to a slightly chunky puree. Taste for seasoning – it may need more oil and will definitely need salt and pepper – then whiz again briefly. Scrape into a small bowl and serve, or cover and store in the fridge for up to three days.
BEAN SALAD WITH APPLE, FETA AND CELERY
Serves 4 as a substantial salad
Preparation time: 20 minutes
Cooking time: nil
Lots of different textures and complementary flavours mean this bean salad is light years away from the four-bean-mix-in-gluey-dressing salads you may recall from nightmare buffet spreads.
1 medium red onion, finely diced
½ teaspoon sea salt
3 tablespoons red wine vinegar
1 apple, cored and diced
Zest and juice of 1 lemon
2 large stalks celery (and leaves), diced
3 cups cooked red kidney beans (2 x 400g tins)
1 ½ cups diced feta
½ cup finely chopped fresh parsley
3 tablespoons extra virgin olive oil
2 teaspoons sumac
Put the onion, salt and vinegar in a small bowl and leave to steep for 10 minutes while you prepare the other ingredients. Put the apple and lemon juice and zest in another small bowl and set aside.
Put the celery, beans, feta, parsley and oil in a serving bowl. Mix gently, then add the marinated onion and vinegar, followed by the apple and lemon. Fold together and sprinkle over the sumac. Season to taste and serve.
This improves on standing, so it can be made in advance and kept, covered, in the fridge. Bring to room temperature before serving.
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