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About Kidney Beans (Rajmah) And Its Nutritional And Health Benefits

Updated on January 02, 2016
rajan jolly profile image

Rajan is a major in Botany and Chemistry. Has worked as a poultry breeder for 23 years of his career, breeding layer and broiler parents.

About The Kidney Bean Plant

Latin Name : Phaseolus vulgaris

The kidney bean also called common bean or red bean is the seed of the plant Phaseolus vulgaris.

In India, kidney bean is called Rajma. It is usually the dark red colored kidney shaped seed though it can come in a variety of plain colors or as a mottled mix of colors.

The plant is an annual whose ripe bean as well as unripe pod called green bean, are edible. The leaves are sometimes cooked as a vegetable while the dried stalk is used as fodder.

Kidney beans are cultivated throughout the world with India and Brazil being the leading producers. China leads in the production of green beans which are cooked as a vegetable.



Kidney Beans

Source

Phaseolus vulgaris

Click thumbnail to view full-size
The bean plantBlossoms of the common bean plantgreen beans, which are in fact the immature or raw pods
The bean plant
The bean plant | Source
Blossoms of the common bean plant
Blossoms of the common bean plant | Source
green beans, which are in fact the immature or raw pods
green beans, which are in fact the immature or raw pods | Source

Why Soaking Red Kidney Beans Is Necessary

Soaking kidney beans in water prior to cooking reduces the cooking time as well as it reduces its gas producing effect and consequent gastric bloating, that some people experience.

Kidney beans are more toxic than other beans if not soaked before cooking, and then cooked for a minimum of 10 minutes at 100 degrees Centigrade, as they contain a toxic compound phytohaemagglutinin, which is most concentrated in the red kidney beans than the other varieties by a huge percentage. This toxin disrupts cellular metabolism.

But this is not to worry about as this toxic factor can be deactivated easily by boiling the kidney beans for at least 10 minutes. However, if the kidney beans are cooked below boiling temperature as in a slow cooker, the toxic effect of the compound is increased almost as much as 5 times that of the raw bean.

Many cases of poisoning have been reported by consuming kidney beans cooked in slow cookers or crock pots. For this very reason, kidney beans cannot be sprouted and consumed. The symptoms usually are nausea, vomiting, diarrhea and abdominal pain.

Those with gout and/or kidney stone should preferably avoid consuming kidney beans or at least cut down on its consumption. All beans are high in purines which get broken down into uric acid.

Those who have no kidney or gout issues need not worry about this caution as the only precaution they need to take is to ensure that they soak the dry beans for at least 5 hours and then boil them for a minimum time of 10 minutes.

Different Varieties Of Kidney Beans

Source

Nutritional Benefits Of Kidney Beans

  • Low in fat, high in fiber.
  • Excellent levels of Vitamin C.
  • Rich in protein.
  • High in the B complex vitamins thiamin, niacin, pyridoxine and folate.
  • Rich in the minerals molybdenum, magnesium, potassium, copper and manganese.
  • Cholesterol free.
  • Rich in omega-3 and omega-6 fatty acids.
  • Rich in the flavonoid polyphenolic antioxidants like lutein, zeaxanthin and beta carotene.

Nutrition Data Kidney Beans Per Cup (184 Grams)

  • Vitamins..................................Amount...................................... %DV
  • Calories.....................................53.4(224 kJ)............................12%
  • Total Carbohydrates...................7.5g.........................................3%
  • Total Fat.......................................0.9g.......................................1%
  • Protein..........................................7.7g......................................15%
  • Vitamin A ....................................3.7IU....................................... 0%
  • Vitamin C .................................. .71.2mg ...............................119%
  • Vitamin D....................................... ~..........................................~
  • Vitamin E (Alpha Tocopherol).........~..........................................~
  • Vitamin.K................................14.87 mcg...............................18.5%
  • Thiamin........................................0.7mg...................................45%
  • Riboflavin....................................0.5mg....................................27%
  • Niacin ..........................................5.4 mg..................................27%
  • Vitamin B6...................................0.2mg......................................8%
  • Folate...........................................109mg..................................27%
  • Vitamin B1....................................20..mcg..................................0%
  • Pantothenic Acid...........................0.7mg....................................7%
  • Calcium........................................31.3mg...................................3%
  • Iron.................................................1.5mg..................................8%
  • Magnesium...................................38.6mg................................10%
  • Phosphorus..................................68.1mg..................................7%
  • Potassium......................................344mg.................................10%
  • Sodium.........................................11.0mg...................................0%
  • Zinc...............................................0.7mg....................................5%
  • Copper..........................................0.3mg..................................15%
  • Manganese....................................0.3mg.................................17%
  • Selenium.......................................1.1mcg...................................2%
  • Molybdenum...........................132.75 mcg..............................177%

Source : USDA Nutrient database

A Very Popular North Indian dish - Rajma Chawal (Kidney Beans & Rice)

Source

Some Health Benefits Of Kidney Beans

  • Protects against Heart disease

Studies indicate that high levels of legume consumption reduced the risk of heart disease by as much as 82%. This benefit accrues not only due to the high fiber content but also because of the high folate and magnesium levels the legumes contain.

Folate lowers homocysteine thereby lowering risk of stroke and heart attack.

Magnesium keeps the blood vessels, the veins and arteries relaxed making not only the blood flow more easily but even that of oxygen and other nutrients that the blood carries. It also checks the free radicals.

  • Anti Aging Benefits

Magnesium and Vitamin C are great free radical busters. Along with other flavonoid antioxidants, kidney beans protect the skin and other body organs by slowing down the age related decline as well as prolonging healthy longevity.

  • Stabilizes Blood Sugar

The soluble fiber slows down the absorption of sugar thereby preventing spikes in blood sugar levels encountered so very often after eating food.

This greatly helps people having high blood sugar issues or diabetes since it also provides steady energy.

  • Reduces Cholesterol & Triglycerides

The soluble fiber binds with the bile acids and fats not allowing them to get absorbed and assisting their removal from the body. Cholesterol needs to be drawn from the body to make more bile acid which leads to lowering of cholesterol and triglyceride levels.

  • Prevents Digestive Disorders

The insoluble fiber increases the stool bulk thus preventing issues like constipation, IBS etc.

  • Excellent Protein Levels

Those who are vegetarian or those who need to replace meat with a protein food will find kidney beans a healthy option as 1 cup of kidney beans provide 30% of the daily requirement of protein without the saturated fats or high calories a meat or even a dairy diet provides.

  • Excellent Molybdenum Levels

1 cup of kidney beans provide over 175% of the daily requirement of molybdenum. Molybdenum detoxifies sulphites. Sulphites are responsible for causing rapid heart beat, headaches and disorientation. For those who face such issues the addition of kidney beans would be very beneficial.

  • Increases Bone Strength

Magnesium and calcium keep the bones strong and along with other minerals found in kidney beans reduce the risk of osteoporosis.
The copper helps to maintain the elasticity of the ligaments, blood vessels and joints and is especially helpful in reducing the inflammation associated with rheumatoid arthritis.

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

Punjabi Rajma (Kidney Beans) Recipe. Combine it with plain cooked rice for a Rajma Chawal treat

Vegetable and bean soup recipe- Five Minute Food

Rajma paratha recipe, Indian flatbread using red kidney beans

© 2013 Rajan Singh Jolly

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    • billybuc profile image

      Bill Holland 4 years ago from Olympia, WA

      Are you getting many views on these hubs, Rajan? I would think you would, but usually it takes at least six months to see it circulate around the internet. I hope you are enjoying success with this series because it is very informative.

      Well done my friend!

      bill

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Yes Bill, it does take that much time on an average though some hubs might take off right away while others may take a bit more or less. It is a niche I'm most comfortable with but I'll explore other ones as I need to come out of my comfort zone.

      I appreciate the interest and visit. Thanks.

    • Naresh4u profile image

      Surya 4 years ago from Tirupati

      very nice./

    • Harsha Vardhana R profile image

      Harsha Vardhana R 4 years ago from Bangalore

      Thank you, Rajan. I was not aware of the health benefits of Rajma! I just thought it is famous in North India.

      Great source of Molybdenum - a wonderful fact.

      Omega-3 and omega-6 oils - great replacement of Cod Liver oil for vegetarians

      Voted up!

    • wetnosedogs profile image

      wetnosedogs 4 years ago from Alabama

      Interesting facts I didn't know about the kidney bean.

    • DDE profile image

      Devika Primić 4 years ago from Dubrovnik, Croatia

      You have shared many informative hubs and the presentation is quality and always helpful. Thanks fro another learning lesson.

    • carol7777 profile image

      carol stanley 4 years ago from Arizona

      We eat lots of beans but rarely cook these particular bean. Will have to try them and come up with some new recipes. Great as always voting up and pinning.

    • MsDora profile image

      Dora Isaac Weithers 4 years ago from The Caribbean

      I love home-made stewed kidney beans. I had no idea about the toxicity. Thanks for the education. Voted up.

    • prasetio30 profile image

      prasetio30 4 years ago from malang-indonesia

      Kidney bean is a new term for me. As usual, brother. You always give the best here. I always learn many things from you. Keep it up. Voted up!

      Big hug, Prasetio

    • moonlake profile image

      moonlake 4 years ago from America

      I love kidney beans in my chili and rice and beans. Great information. voted up and shared.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @ Naresh - thanks

      @ Harsha - appreciate the comments.

      @ wetnosedogs - thanks for the visit.

      @ Devika - thank you.

      @ Carol - I hope you give it a shot. Thanks.

      @ MsDora - Thanks for stopping by.

      @ Prasetio - you're welcome and thanks.

      @ moonlake - Thanks a lot.

    • Gypsy Rose Lee profile image

      Gypsy Rose Lee 4 years ago from Riga, Latvia

      Another terrific, informative and interesting hub. Now your talking about my favorites. I especially love red kidney beans and even make pancakes with them. Passing this on.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      If you could publish a recipe for these pancakes that would be wonderful Rasma. I'd love to make them. Thanks for stopping by.

    • Mama Kim 8 profile image

      Sasha Kim 4 years ago

      I've never been a big fan of the kidney bean and only use it when making chili or minestrone soup. I do suppose a bowl of minestrone sounds good... Thank you my friend for your continued reminders to eat the healthy stuff ^_^ is a world filled with sweets. Voting a bunch and pinning!

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Appreciate the votes, sharing and visit, Sasha. It's always good to see you.

    • Au fait profile image

      C E Clark 3 years ago from North Texas

      I'm lazy so I usually buy kidney beans in cans already processed and often put them in soup. Your recipes all look delicious and I'm going to be trying them. I had no idea about the toxicity of kidney beans so again, I have learned something new! Voting this hub up, useful, interesting, and will share.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks Au fait. I appreciate the continued support. Thanks fro the sharing and votes.

    • alocsin profile image

      alocsin 3 years ago from Orange County, CA

      I love these beans but your photo of the different types gives me the idea of putting them all together. The resulting dish would certainly have an interesting look and texture. Voting this Up and Interesting.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Alocsin, that certainly would be interesting as well as healthy. Appreciate the votes and visit.

    • beingwell profile image

      beingwell 3 years ago from Bangkok

      Hmmm... I'd like to make that kidney beans on top of rice dish. Looks yummy, rajan!

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Beingwell, I sure do wish you try out the recipe. You'll like it. Thanks.

    • rebeccamealey profile image

      Rebecca Mealey 3 years ago from Northeastern Georgia, USA

      You've convinced me, rajan. I am going to cook more kidney bean dishes. And I will get dried, not canned. The beans and rice looks really good. Thanks for the great tips for cooking the beans. I'll bet that would be a good way to prepare other dried beans. Up and shared!

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Hi Rebecca, thanks for getting motivated. All dried beans can be prepared this way too. Appreciate the vote and sharing.

    • sweetie1 profile image

      sweetie1 3 years ago from India

      You rightly said that rajma chawal is very popular here. I love it too. I really like the red ones above all other varieties.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks sweetie.

    • Indian Chef profile image

      Indian Chef 3 years ago from New Delhi India

      We all like Rajma. I even eat them when they are just boiled. Iknew it had proteins but didn't know it was so beneficial for us. Voting it up, awesome, twitting and sharing.

    • vertualit profile image

      Abdus Salam 3 years ago from Bangladesh

      I love it. thanks for sharing interesting hub. :)

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @Indian Chef-Rajma is a favorite with North Indians. Glad you like the info. I appreciate your visit and sharing.

      @Abdus-Glad you like Rajma too. Thanks for the visit and appreciation.

    • Paul Kuehn profile image

      Paul Richard Kuehn 3 years ago from Udorn City, Thailand

      rajan,

      This is a very interesting and useful hub. I certainly have learned a lot about kidney beans, and had no idea they were so toxic without soaking and boiling for at least 10 minutes. In the past, I have mainly had kidney beans in chili which I miss since coming to Thailand. I'll have to see if I can find some here and start eating them since they are so beneficial to your health. Voted up and sharing with followers and on Facebook. Also Pinning and Tweeting.

    • dghbrh profile image

      deergha 3 years ago from ...... a place beyond now and beyond here !!!

      Very useful hub thanks for sharing and shared across. Votes way up.

    • MG Singh profile image

      MG Singh 3 years ago from Singapore

      Very informative. Thank you

    • mary615 profile image

      Mary Hyatt 3 years ago from Florida

      Growing up in the Southern part of the US and poor, we ate a lot of beans, especially Kidney Beans! I still enjoy them, and try to eat them (or some other dried bean) about twice a week. I never knew how they were grown or how, so I learned something new today.

      Voted UP and shared.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      MG Singh-thank you for reading.

      Deergha-thanks for reading and sharing.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @Paul-I'm glad you gained useful info from the hub. Thanks for sparing time to read, comment and share it ahead.

      @Mary-thanks for the visit and comments, also the vote and sharing.

    • Doodlehead profile image

      Doodlehead 3 years ago from Northern California

      I just love your posts since you write about the kinds of food I like. Wow. I had no idea about the toxicity of the beans. I wonder if that is why in America they sell a lot of pre-cooked beans in the cans. Thanks for another great hub.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks for stopping by, Doodlehead.

    • Au fait profile image

      C E Clark 3 years ago from North Texas

      Important information here. People who like to buy dried beans should definitely read this so they don't make themselves sick. Sharing this info with my followers!

    • rebeccamealey profile image

      Rebecca Mealey 3 years ago from Northeastern Georgia, USA

      Interesting facts about Kidney beans, and I didn't realize that there were other kinds of kidney beans. Also interesting was the importance of soaking them. Good Hub, thanks Rajan!

    • younghopes profile image

      Shadaan Alam 3 years ago from India

      Oh i just love these, they are so nutritious and spicy to eat too, eat them with rice to get the best flavor, useful hub, voted up, i never knew about so many more health benefits of the same

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @Au fait-soaking and boiling kidney beans for the right amount of time is the only thing that has to be taken care of. Thanks for sharing.

      @Rebecca-thank you.

      @Shadaan-glad you have the information now. Thanks for stopping by.

    • skin-care-natural profile image

      Clara Myers 3 years ago from USA, East Coast

      Thanks for such great nutritional information. I know it must have been tedious to type the nutritional data. Personally, I don't like beans but I make myself eat them because they are nutritious. I will definitely try these recipes because they look so good. Makes me rethink my opinion of beans.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks skin-care-natural, for stopping by.

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